Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.

Skipping rope has always been favored in various weight-loss exercises. Skipping rope for 30-40 minutes can consume 300 kilocalories, while a bowl of white rice consumes about 2500 kilocalories. For every kilogram of fat lost, it takes about 7700 kilocalories to burn.

Skipping rope to lose weight:

Step 1: basic jump

Jump over the rope around your head and leave it behind your feet. You don't have to jump very high, just reach the rope. Stand on the ground with your feet firmly. Jump for a minute, then rest for a minute before continuing.

Step 2: Reuse one-legged take-off.

Throw the skipping rope over your head and behind your feet. The right foot is independent. In the next rotation, land with your left foot. Repeat the foot-changing jump for one minute, and then rest for one minute.

Step 3: Combination Jump

Repeat the one-leg jumping exercise, alternating left and right feet. Next, do basic jumping exercises. Continue to jump for one minute, rest for one minute, and then repeat this skipping action many times.

Step 4: Bounce with big strides

Repeat the one-legged take-off, plus an action to strengthen training-bend your knees 90 degrees and bounce for one minute. Then continue to rest for a minute.

Step 5: Endurance Jump

Whether it's a basic jumping exercise or a five-minute one-legged take-off exercise. If you can't persist for a long time, start dancing for one minute, rest for another minute and repeat five times. The goal is to complete at least ***600 jumps.