"Simulated Skipping Progressively Plan" is a kind of "Skipping Progressively Plan" specially designed for female bodybuilders by French fitness expert Mock aiming at women's unique health care function. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day. If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

Precautions for skipping rope

1. Appropriate clothing: It is recommended that rope skipping people wear sportswear or loose clothes with soft texture and light weight and high heels to avoid ankle injury.

2. Suitable rope: the rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. Suitable venue: Try to avoid using small hard objects, dusty or uneven hard ground as a skipping venue, because these grounds are easy to cause sprains or abrasions on the feet, and once you fall, your body is easy to scratch. It is recommended to choose an elastic PU venue or a floor paved with wooden boards.

4, to prevent injury: when skipping rope, you need to relax muscles and joints, toes and heels need to coordinate hard to prevent sprains. Heavier people should take off and land with their feet at the same time, and at the same time, the take-off should not be too high, so as not to damage the joints due to excessive load.

5, pay attention to activity time: exercise time is not limited, but in order to avoid physical discomfort, it is recommended to skip rope before or half an hour after meals.