People with good physical fitness can jump more than 200 times a minute, the average adult can stick to about 170 times, and those who lack exercise can only do about 100 times.

Skipping rope is a simple mass fitness exercise, and a rope can jump at any time and anywhere. In the process of jumping, the muscles of the whole body will be nervous. With the swing of your hands, you can exercise the muscles of your arms, hips and legs. Practicing with peers can also increase interest and motivation. Listening to music and jumping can break the boredom.

In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, and the fat reduction effect is remarkable. It is suggested that citizens can jump 1 min first, have a rest, and then jump 1 min. It is advisable to be a little tired at first, and gradually increase the intensity.

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Matters needing attention

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

2. It is best to choose lawns, wood floors and mud floors with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

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

Fat people and middle-aged women should lift with 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.