Jumping rope is a systemic exercise, which requires good coordination of upper limbs, lower limbs and trunk to complete the action, and all joints, muscles and ligaments are also involved.

It can not only effectively increase the strength of ankle-knee ligament and lower limb muscles, but also ensure the coordinated development of upper and lower limb muscles, reduce fat, and improve the body's responsiveness and flexibility. Skipping rope can also strengthen cardiopulmonary function and increase vital capacity.

Precautions for skipping rope:

First, wear soft and light high heels to avoid ankle injuries.

Second, the rope should be moderate in hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.

Third, it is best to choose lawn, wood floor and mud with moderate hardness, and never do it on hard cement floor, so as not to damage joints and cause dizziness.

Fourth, when skipping rope, you need to relax muscles and joints, coordinate toes and heels, and prevent sprains. Fat people and middle-aged women should jump with their feet up and down at the same time, and the jump should not be too high to avoid joint damage due to excessive load. Exhale when taking off and inhale when falling.

Fifth, warm up your feet, legs, wrists and ankles before skipping rope, and do some relaxation exercises after skipping rope.

People's Health Network-Jumping rope can exercise the whole body muscles.