Four-week skipping plan.

Introduction: On the first day, 100 skipping rope, 30 opening and closing jumps; Skip rope 100 times the next day and lift your legs 30 times. On the third day 100, jump rope and kick after 30 kicks; Skipping rope on the fourth day 150, opening and closing jump 30; On the fifth day, jump rope 150 times and lift legs 30 times. On the sixth day 150 skipping rope, 30 kicks; On the seventh day, jump rope 180, lift legs by 30, and jump on and off by 30. Run for 40 seconds, rest 1 min, repeat 3 groups.

Advanced: On the eighth day, jump rope 200 times and jump on and off 35 times; On the ninth day, 200 skipping ropes and 35 leg lifts; On the tenth day, 200 jumps and 35 kicks; On the eleventh day, I skipped rope 250 times and jumped 35 times. On the twelfth day, there were 250 skipping ropes and 35 leg lifts. On the thirteenth day, I jumped over 250 ropes and kicked 35 hind legs. On the fourteenth day, 250 people jumped rope, 35 lifted their legs and 35 kicked back. Run for 40 seconds, rest 1 min, repeat 4 groups.

Advanced: on the fifteenth day, 300 skipping ropes and 40 opening and closing jumps; On the sixteenth day, I jumped rope 300 times and lifted my legs 40 times. On the seventeenth day, I jumped over 300 ropes and kicked 40 hind legs. On the eighteenth day, there were 300 skipping ropes and 40 opening and closing jumps; On day 19, 300 people jumped rope and 40 people lifted their legs. On the twentieth day, jump rope 300 times and kick 40 times; On the 2nd1day, jump rope for 300 times, lift leg for 40 times, and jump on and off for 40 times. Run for 40 seconds, rest 1 min, repeat 5 groups.

Burning fat: on the 22nd day, 350 skipping ropes and 50 opening and closing jumps; On the 23rd day, there were 350 skipping ropes and 50 leg lifts. On the 24th day, 350 people jumped rope and 50 people kicked their backs. On the 25th day, I skipped rope 350 times and jumped 50 times. On the 26th day, there were 350 skipping ropes and 50 leg lifts. On the twenty-seventh day, jump rope 350 times, then kick 50 times; On the 28th day, there were 350 skipping ropes, 50 leg lifts and 50 opening and closing jumps. Run for 40 seconds, rest 1 min, repeat 6 groups.

Precautions. 1. The premise of skipping rope in the morning is to exercise first without breakfast, which can make the whole day refreshed and keep in good condition. 2. Skipping rope at night is arranged 2 hours after meals, which can promote the consumption of residual calories and promote sleep. Skipping rope at noon is not recommended, which makes people feel tired easily. Don't drink a lot of water before jumping. Inhale through your nose and exhale through your mouth when you jump to avoid choking. 4. Choose a flat field, don't jump directly on the concrete floor, and if possible, it's best to buy a skipping mat to avoid spraining your ankle and protect your knees. 5. Wear light and suitable sportswear, pay attention to wearing elastic shoes, and girls must wear sports bras before skipping rope.