Body posture
1. Stand: keep your feet together or slightly apart, and bend your knees slightly.
2. Arms: keep your elbows close to your body, let your forearms hang naturally, and use your wrists to shake the rope (not your entire arms).
3. Line of sight: look forward and avoid looking down.
Wrong rope skipping posture
1. Straight up and down with your knees straight
Straight up and down with your knees straight may look advanced, but it actually overuses your knees.
Suggestion: try to jump barefoot, half squat, and feel the bounce of your knees.
2. Jump up desperately
Bending your calves too much backward will overuse the outer side of the gastrocnemius, which is what we often call the calf.
Not only will it hurt your calves, but if you keep jumping like this, the gastrocnemius will be overly tense, and your calves will also become thicker visually.
Suggestion: Try to jump up gently.
The higher you jump rope, the better.
3. Excessive bending of the knee joint
When the knee joint is in a flexed state, the pressure between the patella and the femur will increase significantly.
The posterior condyle of the femur is directly stuck on the tibia, which will also increase the pressure between the femur and the tibia.
Suggestion: Just bend the knee joint slightly
4. Spread your arms too wide/shake the rope with your arms
The roc can fly higher if its wings are spread. When skipping rope, the upper arms are too wide and the amplitude is too large.
If the arms shake the rope vigorously, the arms will be useless sooner or later!
Suggestion: Hold objects in the upper arms, or use a ropeless ball for auxiliary training, and use the wrist to drive the forearm to shake the rope.
5. Landing on the whole sole of the foot or on the toes
Landing on the whole sole of the foot for a long time when skipping rope will cause serious wear and tear of the knees, pain in the heels, soreness in the spine, and in severe cases, concussion.
Suggestion: Learn to jump and land on the forefoot, and skipping rope will be lighter and effectively reduce sports injuries.
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