Rope skipping is a science. How to do it scientifically? Let's see the correct demonstration.

Rope skipping is a good and cheap option for losing weight, but the wrong posture can be harmful to your health. Do you know how to skip in a scientific way?

Let’s take a look at the animated demonstration together!

Compiled by New Media Editor Song Meng

Animated demonstration/Lai Tianying Yuanbo

Photography/Duan David and Xu Chen

Weight loss is a common topic that is always on people's lips but never put into action. However, although some "ambitious people" have been exploring effective fat-reducing methods, they may not have scientific operations, which has caused the "weight loss cause" to stagnate and even harm the body. Among these exercise methods, skipping rope is a common one.

After all, rope skipping training does not require a large venue and is not affected by the weather. You can start training at home or in an open space. Compared with running, rope skipping training can prevent muscle loss while burning fat. After training, the body will continue to burn fat, which helps to shape an excellent body line.

However, if you stick to the correct rope skipping training, you can indeed achieve the effect of losing weight. But if you skip rope for a short time and insist on it less frequently, the fat burning efficiency is also very limited. Moreover, if the "posture" is not right, it may even affect your health.

Wrong posture inventory

There are several common wrong actions↓↓↓

Do you have this kind of problem? If so, correct it in time:

Error 1: The position is not fixed and moves around too much.

Mistake 2: Landing on the sole of the foot or the heel without any cushioning, which puts a huge impact on the knees.

Mistake 3: Jumping too high and bending your knees too much.

Error 4: Using the entire arm to shake the rope causes excessive consumption of energy.

Scientific rope skipping with demonstration

Stand naturally, with your ankles slightly apart, face forward, and look about 3 meters ahead. Hold the handles at both ends of the rope with your hands, usually stepping on the middle of the rope with one foot, bending your elbows and raising your forearms flat, and the rope is straightened to the appropriate length.

When beginners first start training, the position where the end of the rope meets the handle is approximately at the chest level. As their skipping skills improve, the length of the rope can be shortened appropriately.

▲Correct demonstration front view

▲Correct demonstration side view

▲ Demonstrate correct foot movements

The rope should be rotated at a steady speed and rhythmically, with the toes touching the ground (this can relieve the impact on the knees, reduce damage to soft tissues and vibration and damage to the ankle bones), and the movements should be as light and flexible as possible. When jumping, do not bend your body extremely, but be in a naturally bent posture. When jumping, breathe naturally and rhythmically. When jumping rope, be sure to keep your mouth closed to prevent your teeth from hitting your tongue.

If we talk about details, it is recommended to put your feet together and do jumping exercises for 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. However, beginners should not jump too fast at the beginning, and pay special attention to the stretching of the calf muscles. In principle, you can rest for a while after every 100 or 200 jumps.

There are many styles of rope skipping

After learning the basic movements, you can slowly try some "fancy" skipping rope, such as jumping on one leg with the right knee bent, jumping with the legs apart or together, jumping sideways, jumping with both arms crossed, etc.

Bend your right leg and lift it forward. Stand on your toes and hop on one leg 10 to 15 times (according to your ability), then repeat with your left leg. Rest for 30 seconds and do 2 rounds on each side.

Jump with legs apart and together. First do the rope skipping warm-up exercise, then jump rope. Jump with your feet apart and land with your feet together. Repeat the action 15 times.

Jump sideways. This movement can train your endurance and strengthen your abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope, one in front and one behind. First jump forward with one foot sideways, then jump back to the original position sideways. When jumping, pay attention to swinging your arms vigorously. After jumping for 1 minute, rest for 10 seconds and repeat the exercise 2 times.

Jump with arms crossed, do the rope skipping warm-up exercise first, then jump with arms crossed. When the rope is in the air, cross your arms, and after jumping over the crossed rope, return your arms to the original position.

You can't just jump whenever you want.

The best time for skipping rope is generally not subject to any restrictions. However, it requires a relatively high level of physical fitness. People with poor cardiopulmonary function will be out of breath before 2 minutes, and their legs will be extremely sore after training, making it difficult to persist. For people with a large base weight, skipping rope training will put too much pressure on the knee joints, causing wear and tear of the joint soft tissue.

Therefore, it is recommended that people with a body fat percentage greater than 30%, poor physical fitness, and knee problems should choose skipping rope with caution, and should not force themselves to complete high-intensity training, otherwise it will easily cause greater health problems.

In addition, there are some situations that are not suitable for skipping rope, such as:

(1) Do not jump rope within 30 minutes before meals or within one hour after meals. Exercising before meals will make the digestive system excited, while vigorous exercise after meals will cause a large amount of blood to accumulate in the digestive system, and vigorous activity will affect food digestion. Long-term exercise will cause stomach diseases.

(2) It is not advisable to jump rope right after getting up in the morning or before going to bed at night. The correct time to exercise should be thirty minutes after getting up in the morning and two hours before going to bed.

(3) The human body is in its best condition between 3pm and 8pm, so the best time to jump rope is between these hours. As long as you master the rope jumping skills correctly, you will definitely achieve the effect of losing weight.

And even if you can choose to skip rope training, you can't just rest after skipping.

After jumping, stretching will be better

As an "explosive sport", skipping rope will stimulate the leg muscles to a certain extent. In the early stage of exercise, fat has not been eliminated, and the muscles may become congested and hardened due to stimulation, which will temporarily create the illusion that "the more you exercise, the thicker your legs become."

Therefore, after skipping rope, don't be lazy, do some stretching exercises, which can relax your muscles, make your lines longer, relieve fatigue, and effectively reduce soreness the next day.

Specific stretching exercises include the following:

Iliopsoas stretch: 4 sets of 10-15s, lunge, straighten your upper body, lean forward, cross your hands, raise your arms and stretch them backward and upward, tilt your head back, increase the stretching range, switch sides after 10-15s. Keep breathing, and feel the stretching on the inner thighs, back, and arms.

▲Iliopsoas stretch

Calf back stretch: 15-30s 4 sets, lunge with one leg forward, toes against the wall, straighten one leg backward, heel on the ground, and sink the hips at the same time, feeling the stretch on the back of the straightened calf. If the stretch is not strong, pay attention to the lunge and hips to sink a little more, and the back foot heel should not leave the ground. Keep breathing and feel the stretch on the back thigh muscles.

▲Stretch the back of the calf

Waist and back arm stretch: 15-30s 4 sets, stand with legs apart, raise arms behind head, cross hands and hold elbows, straighten back, face forward, stretch upper body to one side, switch stretches after 15-30s. Move slowly, and slowly increase the stretching range while exhaling.

▲Stretch the waist and back of the arms

Trapezius stretch: 4 sets of 15-30 seconds, stand upright, chin slightly retracted, arms raised inwards facing forward, hands on the other side of the head, face forward, press the head to the shoulder, switch stretches after 15-30 seconds. Move slowly, and gradually increase the movement when exhaling.

▲Trapezius stretch

So, do you know how to jump rope scientifically?

(Information compiled from Dingxiangyuan, Dingxiang Doctor, Global Fitness, CRS National Rope Skipping Promotion Center, etc.)

Produced by: Science Central Kitchen

Produced by: Beijing Science and Technology News | Beijing Science and Technology Media

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