What should you pay attention to when skipping rope?

Rope skipping is a very simple sport. All it takes is a rope and a small area for people to enjoy the sport. As long as you can persist, you can make your body stronger and it can also help you lose weight. When skipping rope, you can also try various tricks, which will give you some new experiences and increase your interest in skipping rope. But skipping rope is also a sport after all, so you should take protective measures when doing it to avoid getting hurt.

1. What protective measures should be taken when skipping rope to lose weight?

1. Do warm-up exercises before jumping rope, move the joints of your arms, knees, and toes, and then start jumping. Keep your body straight but not stiff, look straight ahead, land on the soles of your feet (not your heels), and don't shake your arms too much when swinging the rope.

2. It is better to choose a venue with a moderate hardness of lawn, wooden floor or mud ground to avoid damaging the joints and causing dizziness. If you jump on hard ground, you must wear thick, soft-soled shoes.

3. When jumping rope, you need to relax your muscles and joints, and coordinate the force of your toes and heels to prevent sprains.

4. People who are overweight should use the jumping method with both feet rising and falling at the same time to avoid injuries from weight bearing on the joints.

5. Do not drink a lot of water before jumping rope, and do not drink water immediately after jumping rope. You can only replenish water after your body temperature and breathing return to normal.

6. Rope skippers should wear high-top shoes that are soft and lightweight to avoid ankle injuries.

2. The number of rope skipping should be gradual

Before you officially start skipping rope to lose weight, you need to give your body some time to adapt. At the beginning, jump 60-100 times a day, and complete it in 2-3 times, with a rest period of about 1 minute in between. Then gradually increase the number of times each day, and the amount of increase should be appropriate so that you do not feel overly tired. When you increase it to 400-500 times a day, you can start skipping rope to lose weight. After that, keep jumping 400-500 times every day, divided into 2 times, with 1 minute rest in between. The jumping speed is maintained between 60-160 times per minute.

When skipping rope, you should not only proceed step by step, but also exercise in an appropriate amount. Don't be impatient or over-exercise to avoid causing harm to your body. Also, wear soft-soled shoes to protect your ankles when jumping rope. The exercise surface should also be flat. After exercise, pay attention to relax your legs in time to avoid leg pain or muscle pain.