1, although some people think that skipping is easy to hurt the movement of the knee, according to expert research reports, the impact of skipping on the knee is only 1/7 to 1/2 of running. And as long as you can master the skills of skipping rope and land on the ground with the front end of your sole, you can reduce the impact on your body. Skipping rope can not only enhance the heart and lung function, as well as the muscles in the main parts of the body, but also train the balance and agility of the body. The most attractive thing is that as long as the speed of 120- 140 times per minute can be guaranteed, 600- 1000 calories can be burned in one hour.

2. Skipping rope is an aerobic exercise, and it is an exercise with high efficiency in aerobic exercise. 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.

3. Skipping rope is an intense sport. Be sure to prepare for all parts of your body before practice, such as shoulders, arms, wrists and ankles. When you start to practice skipping, you should go from slow to fast, from easy to difficult. At first, the exercise time is 5- 10 minutes, and then gradually increase to 10- 15 minutes. You can have a rest in the middle and then jump. The time for skipping rope is generally unlimited. As long as you avoid causing discomfort, be careful not to jump rope within half an hour before and after meals.

4. However, the floor for activities must be flat. It is best to spread carpets and mats on it and wear sports shoes with strong shock resistance to reduce the collision between knees and ankles and the ground. Otherwise, the reaction force during jumping may affect the spine and brain, causing sports injuries. It is worth noting that it is best to wear a sports bra or choose cotton underwear with good support when skipping rope, which can protect the chest muscles and avoid strain.

The method of stovepipe:

1, the muscle root between the knee and ankle is stronger.

Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Perform on one foot 10~20 times and practice repeatedly. You can practice in the office or at home by yourself.

2, exercise the ankle, easily remove subcutaneous fat.

One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure.

3. Tighten the calf muscles.

Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10~20 times.