Jump rope for 30 minutes, you have to jump for 3 minutes and rest for 2 minutes. Personally, I think 2000 times is the standard of aerobic exercise, which can effectively consume fat. Come down for 30 minutes, jump 2000 times or jump for 30 minutes. Jumping with two feet in the whole process of skipping rope can exercise more than spinning with one foot. Compared with jumping for three minutes and resting for two minutes, individuals prefer to jump for a rest, so as not to make themselves too tired and the time can reach the standard of aerobic exercise. If you jump in one breath, it will cause different degrees of damage to your knees. Jumping too many times will cause physical discomfort. Of course, if you are healthy, you can try to increase the number of times. But don't increase too much at a time, with an increase of 200 as the standard.

Step 1: Don't jump at all.

Go around the top rope and leave it behind your feet. You don't have to jump very high, just reach the rope. Sit with your feet firmly in the air. Jump for a minute, then rest for a minute before continuing.

Step 2: Combination Jump

Repeated prancing on one foot, jumping from left to right in turn. Next, do basic prancing exercises. Continue to jump for one minute, rest for one minute, and then repeat this skipping activity repeatedly.

Step 3: Jump with big strides.

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

Step 4: Reuse one-legged take-off.

Throw the skipping rope over your head and throw it under your feet in the future. Independent. In the next twist, the left foot touches the ground while descending. Change your feet repeatedly for one minute, and then rest for one minute.

Step 5: Endurance Jump

Whether it's a basic prancing activity or a five-minute one-legged take-off exercise. If you can't stand up for a long time, jump for one minute, rest for another minute and repeat five times. The policy is to achieve at least 600 leaps.

Skipping rope is one of the best slimming exercises, and it has test performance. Jump for 5 minutes and jump 140 times per minute, which is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles even and firm, and enrich your respiratory system, heart and cardiovascular system. This method of losing weight is simple, interesting and unaffected by the weather. It is a favorite activity of men, women and children in Xian Yi. Only one rope can achieve the purpose of slimming, especially suitable for women.