1, the main part of the swing rope is the wrist. Hold the handles at both ends of the rope with both hands, step on the middle of the rope with one foot, bend your elbows with both arms to level your forearm, and pull the rope to a suitable length;

2, the height of the jump should not be too high, generally between 3-5 cm, and the knees are slightly bent when landing;

3. The forefoot takes off and lands. When flying, the body naturally bends, and when breathing, it naturally has rhythm. Remember not to land on your heels or feet to avoid concussion;

4. Jumping knees are generally straight. There should be no obvious knee flexion in the calf;

5. When rocking the rope forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on the side of your body;

6. Breathe rhythmically and relax;

7. Practice time and jumping speed should be gradual and vary from person to person. Generally, there are three or five groups with weak physique and five to ten groups with strong system.

Practice method of skipping rope:

1, routine jump, that is, 1 minute jump, during this period, you must insist on training, practice makes perfect!

2. Count jump. There is no time limit, but you must jump to the specified value. The purpose is to train the endurance and coordination ability of lower limbs.

3. Jump patterns. Jumping across bars, jumping around flowers, running, jumping on one foot, jumping with both feet exchanged, etc. The purpose is to train the stability of skipping rope and the comprehensive jumping ability of lower limbs.

One last suggestion: because of good physical strength, my stomach doesn't hurt in the first 30 seconds, so the speed must be the fastest. After 30 seconds, there will be physical decline, stomachache, sore feet and so on. Therefore, it is necessary to increase the amplitude of rope swing, adjust the take-off height appropriately, reduce the situation of foot hook and increase stability.