Introduction to skipping rope, primary stage

Skipping frequency: 100 skipping, 30 opening and closing jumps; 100 jump rope, 30 leg lifts; Run in place for 40 seconds/group.

Suggestion: take a break 1 minute and repeat 1 time, and do it 2~4 times each time.

Advanced skipping, habit stage

Skipping frequency: 250 jumps, 35 switch jumps; 250 skipping ropes and 35 leg lifts; Jump rope 250 times and kick 35 times later; Run in place for 40 seconds/group.

Suggestion: take a break 1 minute and repeat 1 time, and do it 4~6 times each time.

Skipping rope, burning fat, dropping scales.

Skipping frequency: 350 skipping and 45 opening and closing jumps; 350 skipping ropes and 45 leg lifts; 350 skipping ropes and 45 jumping back and forth with crossed legs; Run in place for 40 seconds/group.

Suggestion: take a break 1 minute and repeat 1 time, and do it 4~6 times each time.

Precautions for skipping rope

1. Be sure to warm up and stretch fully before and after skipping rope to avoid injury.

2. Use your toes to force, and the forefoot will take off and land, so you don't have to jump very high to avoid hurting your knees.

3. Keep breathing at a constant speed, inhale through the nose and exhale through the mouth.

4. Try to jump for 20 minutes each time, and the effect will be better.

5. Avoid 1 hour before and after meals, and don't exercise just after meals.

6. Skipping rope should be done step by step, and don't exercise too much in one breath.