Our reporter Liu Xintong

  Skipping rope is a very good cardio exercise and is practiced by many people.

However, we often see in the news reports that jumping rope can cause meniscus tears, ankle sprains, etc.

What is the correct way to skip rope?

How to jump to reduce stumbling?

What are the precautions for skipping rope?

Four tricks to get you started

  Lin Jianhao, chief physician of the Department of Orthopedics and Joints of Peking University People's Hospital, said that skipping rope has a low threshold and is the first choice for many sports enthusiasts.

There are many small muscles on the ankle joint. When we walk, it is difficult to exercise the small muscles. However, when we do jumping rope, landing on one foot, crossed feet, etc., the small muscles will play a role, so that we can get exercise. Improves body stability and balance.

However, he also reminded: "Skipping rope has high requirements on the endurance of the muscles, and the movement of jumping up and down all the time. If the amplitude is too high, the time is too long, and the muscle strength cannot keep up, it will affect the stability of landing and increase the risk of ankle sprains. Danger."

  How to correctly start the jump rope road?

Zhang Shaohua, the world champion of rope skipping, introduced four tricks for getting started:

  Clip this rope: If you want to jump the rope well, don't rush to jump first.

First, hold two notebooks under the armpits, clamp them with the big arms, and let the forearms hang down naturally, and perform rocking exercises.

When practicing at home, you can do 5 sets of 30-40 sets per day (if you don't have a rope at hand, you can also use two mineral water bottles instead).

This exercise is to learn to use the strength of the wrist to drive the rope, so that the strength is relatively concentrated, so that the later acceleration is easier and better to jump.

  Jump rope circle jumping: Open the jump rope and fold it in half to form a small circle. The diameter of the circle is as small as possible, which is about half the length of the sole of the foot.

When practicing, relax your body, don't let your forefoot go out of the circle during jumping, don't step on the rope, and look straight ahead. You can do 3 sets of 50 repetitions a day when you practice at home.

This exercise is to get our feet fixed, form a habit of feet together, not apart, and increase stability.

  Jumping in situ with feet together: Add skipping rope, combine the first two standard movements, clamp the upper arm, hold the rope with the lower arm hanging down naturally, jump with the feet, slightly bend the knees, touch the ground with the forefoot first, lift the back heel, and relax the body , looking straight ahead.

  Adjusting the rope length: Step on the midpoint of the rope with one foot, straighten the skipping rope, and the rope length extends to the chest for an appropriate length. If it is too high or too low, it should be adjusted to an appropriate length.

  Reasonable exercise pay attention to advanced

  The amount of exercise of skipping rope should be gradually increased from small to large, or according to individual circumstances, it is advisable to have no fatigue in the next morning.

For beginners, it is recommended to practice bare-handed jumping first to improve endurance, such as jumping jumps, lunges, stepping jumps, etc., 10 minutes each time, 2-4 times a week.

The advanced stage mainly focuses on low-medium intensity, and the method of "stopping and stopping" can be adopted, that is, skipping rope at a slow speed for 6-10 minutes continuously, resting for 30 seconds between sets, and completing 6-8 sets according to physical fitness.

If you can't hold on for too long, you can start with 20 seconds as the goal, and gradually increase it to 1 minute, 3 minutes, and 10 minutes. You can use one-legged jumps, cross jumps, pendulum jumps, double shakes, etc.

Advanced level can try high-intensity intermittent rope skipping to challenge yourself and strengthen your heart and lungs.

There are two specific methods: the first is similar to the advanced version, but with increased strength.

For example, within 1 minute, jump rope at the fastest speed, raise the heart rate to 85%-90% of the maximum heart rate, then rest for 30 seconds, then jump rope at the fastest speed for 1 minute, and complete 6-8 cycles.

The second is to skip rope at a "slow, fast, slow and fast" rhythm, that is, skip rope at a slow speed for 1 minute, then sprint rope for 30 seconds (at the fastest speed), and skip rope at a slow speed for 1 minute to complete 6-8 cycles.

  In addition, skipping exercises also need to be alternated with other sports. If you perform skipping exercises alone every day, the lower limbs will be overburdened and the knees will be easily damaged.

  Although skipping rope has many benefits, you should pay attention to choosing a suitable venue, try to avoid dusty, gritty and uneven concrete ground, choose a flat, soft, no gravel, hard block ground, such as an indoor gymnasium with planks or elastic PU venue.

Also wear appropriate clothing.

When skipping rope, you should wear sports shoes with cushioning and shock absorption and loose and light sports clothes, so that you can feel relaxed and comfortable when moving, and it is not easy to be injured.

When exercising, you should also pay attention to warm-up and relaxation. Before jumping rope, you should warm up and open various parts of the knee and ankle joints. You can add a few sets of high leg raises and air jump exercises, so that the body has a gradual adaptation process, which can be effective. Avoid the possibility of injury during jumping rope.

After skipping rope, you need to stretch and relax your muscles to avoid body soreness and to shape your body.

  It is very important to choose the right rope when jumping rope.

Beginners should start with the bead rope. This rope is made of beads and plastic tubes. It has weight. It feels better when shaken, and the sound of hitting the ground is clearer, which helps to maintain rhythm and coordinate movements. Even if it hits the body, the pain is relatively mild.

Advanced players can try the lightweight rubber skipping rope, which is stronger and more wear-resistant, which is conducive to improving the skipping speed.

After the coordination and endurance are gradually improved, if the skilled person wants to pursue the speed, he can choose the wire rope.

This rope is thinner and lighter and can be used for speed jumps and endurance jumps.