7 Tips for Jumping Rope in the Morning The Benefits of Keeping Jumping Rope

　　Morning is more suitable exercise Physically, skipping rope is a good choice. So what are the techniques for skipping rope in the morning? The editor will tell you about the skills of skipping rope in the morning.

　　Tips for skipping rope in the morning

　　1. Fold the skipping rope.

　　Step on the middle with your feet, and the length of the skipping rope is exactly from the ground to the height of the elbow joint.

　　2. Hold the skipping rope.

　　The left and right hands hold the rope on both sides of the body, with the thumb on top and the remaining four fingers wrapping around the rope handle (similar to the backhand grip of badminton), with the upper and lower arms close to both sides of the body. The wrists are slightly tilted outwards, with the palms facing diagonally forward.

　　3. Movement requirements for skipping rope.

　　The most critical requirement is that when exerting force, the force must be exerted with the wrist joint as the axis, that is, the force cannot be exerted with the elbow joint as the axis or the shoulder joint as the axis. But I found during training that no matter adults Child , most of them will raise their arms and exert force incorrectly. The following are common mistakes made by taking your arms away from your body.

　　4. Balance.

　　When skipping rope, the center of gravity should be on the soles of the front feet and the knees should be slightly bent. When jumping, your feet should not be more than 1 inch off the ground. Keep your upper body upright and look ahead. When jumping rope, keep your wrists strong and your elbows close to your body.

　　5. Jump up.

　　Stomp your feet, calves, knees, and hip joints together to push up your body through the balls of your front feet. Point your toes down when your feet come off the ground.

　　6. Landing.

　　The movements are gentle, and the ankles, knees, and hips work together to relieve the impact. The contact between the feet and the ground should be as short as possible, with the heels not touching the ground.

　　7. Jump with both feet alternately.

　　The action is similar to running in place.

　　Warm-up exercises before jumping rope

　　1. First do some freehand exercises to excite your muscles.

　　For example, imitate the jumping motion of a skipping rope.

　　2. Stretch the calf gastrocnemius and Achilles tendon

　　These two parts are the most important because they are always in a high state of tension during the entire skipping process.

　　Action essentials : Stand your legs forward and back, straighten your back legs and keep your heels close to the ground, and bend your front legs straight ahead, which is what we often call a lunge. Then lie on your back on the mat, lift and straighten one leg, wrap the arch of the foot with a skipping rope, and slowly pull the leg toward the trunk with both hands. Do each leg for 30 seconds.

　　3. Shoulder exercises

　　Fold the skipping rope in half, hold both ends of the rope with both hands and straighten it, with the distance between your hands slightly wider than shoulder width. Use both hands to keep the rope taut while imitating the paddling motion of a kayak.

　　The benefits of skipping rope

　　1. Enhance flexibility and coordination! Rope skipping can exercise people's jumping, speed, balance, endurance and explosive power. It can also cultivate accuracy, flexibility, coordination, tenacious will and enterprising spirit.

　　2. Relieve cervical and lumbar pain! Office workers have to sit in front of the computer every day and rarely exercise. After the whole day, many white-collar workers feel back pain. And if you jump rope every day after get off work, it will be very helpful to relieve back pain.

　　3. Strengthen muscles. The weight loss effect of skipping rope is also very significant. It can exercise the muscles of the whole body, eliminate excess fat on the buttocks and thighs, keep your body toned, make movements agile, and stabilize the body's center of gravity.

　　4. Prevent illness. Rope skipping can prevent diseases such as arthritis, obesity, osteoporosis, muscle atrophy, Hyperlipidemia , insomnia, and many other diseases, so if you jump rope often, your body will be better. healthy！