Is skipping rope in the morning good for your health?

Rope skipping is a very popular sport. The requirements for this sport are relatively low. You only need a rope. You can skip rope at home or outdoors. Children especially like this sport because it is very entertaining. There are various rope skipping competitions around the world. When people skip rope, their whole body is exercising. So is it good for the body to skip rope in the morning?

Is skipping rope in the morning good for your health?

The morning is more suitable for physical exercise, and skipping rope is a good choice. So what are the techniques for skipping rope in the morning? The editor will tell you some tips on skipping rope in the morning.

Tips for skipping rope in the morning

1. Fold the jump rope.

Place your feet in the middle and the length of the skipping rope should be from the ground to the height of your elbow joint.

2. Hold the jump rope.

Hold the rope with your left and right hands on both sides of the body, with the thumb on top and the other four fingers wrapping around the rope handle (similar to the backhand grip action in badminton), with your upper and forearms close to your body. The wrist is slightly tilted outward, with the palm facing diagonally forward.

3. Movement requirements for skipping rope.

The most critical requirement is to use the wrist joint as the axis when exerting force, that is, you cannot use the elbow joint or shoulder joint as the axis to exert force. However, during training, it was found that most people, both adults and children, would raise their arms and exert force incorrectly. The following is a common mistake, where the arms are away from the body.

4. Balance.

When skipping rope, your center of gravity should be on the front of your feet and your knees should be slightly bent. Your feet should not be more than 1 inch off the ground when you jump. Keep your upper body upright and look forward. When skipping rope, use your wrists to exert force and keep your elbows close to your body.

5. Jump up.

Use your feet, calves, knees, and hips together to push your body up through the forefoot. Point your toes downward as your feet leave the ground.

6. Landing.

The movements are gentle, with the ankles, knees, and hips working together to mitigate the impact. The contact between your foot and the ground should be as brief as possible, without your heel touching the ground.

7. Jump alternately with your feet.

The movement is similar to running in place.

Warm-up exercises before skipping rope:

1. Do some freehand exercises first to get your muscles excited

For example, imitate the jumping action of skipping rope.

2. Stretch the calf gastrocnemius and Achilles tendon

These two parts are the most important because they are under high tension throughout the entire skipping process.

Action essentials

Stand with your legs apart, your back leg straight with the heel pressed to the ground, and your front leg bent forward, which is often called a lunge. Then lie on your back on the mat, lift and straighten one leg, put the skipping rope around the arch of your foot, and slowly and forcefully pull the leg towards your torso with both hands. Do each leg for 30 seconds.

3. Shoulder Exercise

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