In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.

Skipping rope: 400 calories are consumed every half hour. Can improve people's posture. People over 35 should not jump rope too hard.

Roller skating: Consume 175 calories every half hour. Can enhance the whole body flexibility and local strength.

Walking: Consume 75 calories every half hour. It can improve blood circulation, move joints and help to lose weight.

Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

Golf: Consume 125 calories every half hour. Its exercise effect comes from the movement and hitting action needed when playing ball. If you can persevere, it is very beneficial to keep the lines beautiful.

Water skiing: 240 calories are consumed every half hour. It has a good exercise effect on the muscles of the whole body, limbs and balance ability.

Riding: Consume 175 calories every half hour. Conducive to the exercise of thighs and will.

Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Basketball: It consumes 250 calories every half hour. Can enhance flexibility and cardiopulmonary function.

Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.

Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is beneficial to the recovery of postpartum body shape of patients and women, and is a good exercise for the elderly and the physically weak.

Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can perform "serial jumps" every day (for example, 3 minutes each time, ***5 times) until you jump for half an hour each time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.

Fat people and middle-aged women should lift their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.

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