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, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. 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.

The correct way to lose weight with rope

1: Breathe steadily and rhythmically. 2. Keep your upper body balanced and don't swing from side to side. 3. Relax your body and coordinate your movements. 4. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. 5: Don't jump too high when skipping rope, as long as the rope can pass. Skipping rope to lose weight exercise control beginners: 60- 100 jumps a day. 2- 3 times, interval 1 minute. Normal: 400- 500 times a day. Divided into 2 times, with an interval of 1 minute. Skipping rope to lose weight video: skipping rope 1. The length of skipping rope should be appropriate, but not too long. Keep the rope under your shoulders with both hands. 2. Don't touch the ground with all your feet. When skipping rope, you should use the forefoot to take off and land, which can relieve the impulse and reduce the damage to soft tissue and the vibration and injury to ankle bones. Remember not to touch the ground with all your feet or feet, which will cause brain shock. Don't jump rope on the concrete floor. Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and mud floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains. If your body is heavy, you should move your feet up and down. If your body mass index is listed as overweight, you should pay attention to skipping rope. First of all, don't jump on one foot, or your whole body weight will be on one foot, which will easily damage your knees and ankles. Try to choose the way of landing on your feet or running and jumping at the same time; Secondly, the skipping time should not be too long, and you should have a rest after 2-3 minutes. 5. Obesity is not suitable for skipping rope. Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old. Skipping rope to lose weight must pay attention to the essentials of action, and long-term persistence is more effective.