1. The length of the jump rope should be appropriate
The jump rope should not be too long; hold the rope with both hands just below shoulder level.
2. Do not land with the entire foot
When jumping rope, you should take off and land on the balls of your feet. This can relieve the impact, reduce damage to soft tissues, and minimize vibration and injury to the ankle bones. Remember not to land with your entire foot or heel, as this can cause the brain to experience a shock.
3. Do not jump rope on concrete
Since jumping rope is a relatively intense exercise, it is best not to jump directly on concrete. Choose a moderately soft surface such as grass, wooden floors, or dirt. Alternatively, you can place a mat or rubber on the concrete to reduce the impact on the joints and brain.
4. If overweight, use both feet for takeoff and landing
If your body mass index falls into the overweight category, you should be cautious when jumping rope. First, do not jump on one foot; doing so places all your weight on one leg and can easily injure the knees and ankles. Try to choose methods that allow both feet to land simultaneously or a jogging jump style. Second, do not jump rope for too long; take breaks after 2-3 minutes of jumping.
5. Avoid jumping rope if you are excessively overweight
People who are excessively overweight are not well-suited for jumping rope as a means of losing weight, because their weight can easily put excessive pressure on the leg joints during jumps, leading to sports injuries. You can use your body mass index to determine if jump roping is appropriate for you. The body mass index (BMI) = weight (kg) / height (m) squared, with a normal range between 20 and 25, over 25 being classified as overweight, and over 30 as obese.
