Rope skipping is a kind of sports game in which one or more people perform various jumping movements on a rope and swing in a circle. As long as you have a rope and a flat ground, you can start to practice.

So, what's the advantage of sticking to skipping?

1. Rope skipping can be shaped.

Rope skipping is a full body aerobic exercise, which can not only help you burn calories and lose weight, but also exercise your muscles to achieve the effect of shaping.

2. Rope skipping can strengthen the body.

Rope skipping is good for bones, muscles, lungs and circulatory system. It can speed up metabolism, improve the sports system, respiratory system and cardiovascular function.

3. Rope skipping can improve body coordination.

Although rope skipping looks simple, it is an exercise method that requires the participation of shoulders, wrists, elbows, knees, ankles, spine and other parts. Doing this exercise for a long time can improve the coordination of the limbs.

The correct way to jump rope.

1. Take off and land with the front sole of your foot. Remember not to land with your whole foot or heel to avoid hitting your brain. When jumping in the air, do not bend your body too much to become a natural bending posture.

2. When jumping, breathe naturally and rhythmically.

3. Hold the handles at both ends of the rope with both hands, usually step on the middle of the rope with one foot, bend the elbows with both arms to level the forearm, and pull the rope to a proper length.

4. When swinging forward, keep the upper arm close to both sides of the body, and slightly extend the elbow to make the upper arm roughly horizontal.

5. Practice step by step. The speed and length of skipping rope should be determined according to personal conditions. Start with 5-10 minutes of practice and gradually increase the time.

6. Rope skipping time is generally not subject to any restrictions, but in order to avoid causing physical discomfort, do not jump rope within half an hour before and after meals.

7. Don't drink a lot of water before jumping rope. Do not stop jumping rope immediately, but continue to jump rope or walk at a slower speed for a period of time, and stop after the blood circulation returns to normal.

After that, remember to do some stretching and relaxation before you really finish exercising.

Which people are not suitable for rope skipping?

1. Overweight.

The knee joint pressure of overweight people is higher than that of normal weight people. If the pressure generated by rope skipping is increased, it will exceed the tolerance limit of the knee joint, which will inevitably aggravate the degradation and damage of the knee joint.

2. Patients with knee joint injury, lumbar spondylosis and osteoporosis.

Because the body gives too much buffering pressure to the knee and lumbar intervertebral disc when jumping rope with both feet on the ground, which increases the risk of bone injury.

3. Middle aged and elderly people.

There are degenerative changes in the joints and lumbar intervertebral discs of middle-aged and elderly people, whose functions can only maintain the needs of daily life and moderate exercise, and are not suitable for exercises that bring too much impact and high load to the body.

It is recommended to choose moderate aerobic exercise, such as swimming and brisk walking.

Have you ever participated in the rope skipping competition?