What is the correct posture for skipping rope to lose weight

The correct posture for skipping rope weight loss mainly includes standing upright, naturally swinging arms, slightly bending knees, landing on the ground with the forefoot, and maintaining a uniform rhythm. The correct posture helps improve fat burning efficiency and reduce sports injuries.

1. Keep your body upright when jumping rope to avoid hunching over. Align the head with the spine, look ahead and tighten the core muscles to stabilize the trunk. This posture can reduce lumbar pressure and mobilize abdominal muscles to participate in exercise, enhancing weight loss effectiveness. If the posture is incorrect, it may lead to back pain or unstable center of gravity.

2. Natural arm swing

When holding the rope handle with both hands, the elbows should be close to both sides of the body, and the forearms should be parallel to the ground, mainly relying on wrist force to shake the rope. The swing amplitude of the upper arm should not be too large, otherwise it may consume additional energy and affect rhythm control. Correct arm movements can improve coordination, and prolonged continuous skipping time leads to more significant fat consumption.

3. Knee flexion

During takeoff and landing, the knee joint should maintain a slight bend to provide cushioning. Always keep your heels off the ground to avoid meniscus impact caused by a straight knee landing. The posture of slightly bending the knee can protect the joints, especially for people with a large body weight base, while maintaining the continuity of the skipping rope.

4. forefoot landing

After each jump, the forefoot needs to first touch the ground and then quickly transition to the full foot. The arch of the foot fully participates in shock absorption, reducing the impact force on the ankle joint and Achilles tendon. Incorrect heel placement can lead to plantar fasciitis, while forefoot landing can improve movement elasticity and prolong exercise duration.

5. Maintain a constant pace

It is recommended to jump 60-80 times per minute during the beginner stage, and increase to 100-120 times per minute after becoming proficient. A uniform rhythm helps maintain the heart rate within the fat burning range (60% -70% of the maximum heart rate), avoiding muscle fatigue or respiratory disorders caused by sudden acceleration and deceleration. You can use a metronome to assist in training and gradually improve endurance.

Skipping rope for weight loss should be combined with dietary management and the principle of gradual progress. At the beginning, train for 10-15 minutes each time, 3-4 times a week, and increase to over 30 minutes after adaptation. Stretch the lower limb muscles thoroughly before and after exercise, choose shock-absorbing sports shoes, and level the ground. If joint pain or dizziness occurs, it should be stopped immediately. For those with a BMI over 28, it is recommended to consult a doctor first. Paired with a high protein, low GI diet, the weight loss effect is better.