Simple skipping method: This is the most basic skipping method, suitable for beginners. Practice jumping for 2-3 minutes before skipping rope, and then jump rope. Pay attention to the arc swing of the wrist and keep the rhythm. Beginners can jump 10 to 20 times first, rest 1 minute and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Jump on one knee: This action can train your endurance and leg muscles, and strengthen your balance. Bend your right leg, lift it forward, stand on tiptoe, jump with one foot 10 to 15 times, and change your left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
Lateral oblique jump: This action can train your abductor and adductor muscles, and improve your coordination and flexibility. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
Jump with your legs apart: This action can exercise your leg and hip muscles and improve your flexibility and coordination. Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Jump around: This action can exercise your waist and leg muscles, and at the same time improve your sense of balance and flexibility. Two people jump rope practice: one person squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other person keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
It should be noted that in the process of skipping rope to reduce fat, we should pay attention to step by step, don't be overtired, and choose appropriate shoes and sportswear to avoid injury. In addition, the diet should be adjusted to ensure proper intake of protein, carbohydrates and fat, and eat less or no greasy food and sweets.