Goal: Jump 120 ~ 140 times per minute. The ideal heartbeat speed is about 150 times per minute, and 600 ~ 1000 calories are burned in one hour (skipping rope 10 minutes is equivalent to jogging for 30 minutes).

At the beginning, you can put a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left at the same time. Pay attention to bending your knees to slow down the impact.

Extended data:

Auxiliary skipping training:

1, the simple action of toe pad can be used to enhance the toughness and strength of ankle joint during the rest time after class.

2. Simulate skipping rope. The purpose is to practice the jumping ability of your feet as soon as possible.

3, a certain arm, wrist, waist and abdomen, lower limb strength exercises. It can be enhanced by push-ups, sit-ups, leg lifts and running.