Introduction: It is found that skipping rope can consume about 1 0,300 calories per 1 hour, which is equivalent to jogging for 3 hours and dancing for 2 hours. This kind of exercise can achieve the effect of burning a lot of fat, and it is not easy to gain weight again. Skipping rope can also make muscles elastic, so can stretching after exercise. ...

1. Correct posture of skipping rope

You should keep a steady and rhythmic breath when skipping rope. Keep your upper body balanced, relaxed and coordinated. Both feet start jumping at the same time, and then transition to double * * * to jump. Don't jump too high when skipping rope, as long as the rope can pass through. Try to choose the mode of landing with both feet or jumping while running. When skipping rope, take off with the forefoot and land. Remember not to touch the ground with the whole sole or foot to reduce concussion and even cause ankle fracture.

2. Skip rope to avoid overexertion.

When skipping rope, you can choose lawn, wood floor and mud with moderate hardness. Don't jump rope on the concrete floor to avoid sprain. And pay attention to choosing comfortable shoes when exercising, and friends who skip rope at home should avoid wearing slippers for exercise.

Step by step when skipping rope.

In order to avoid sports injury and cardiopulmonary overload, it is best to practice skipping step by step. The speed and length of skipping rope should also be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended. Don't jump rope too long. You should have a rest after dancing for 2-3 minutes.

4. Overweight is not suitable for skipping rope

Skipping rope is an intense sport. Overweight people, that is, people with a body mass index over 30, had better not choose skipping rope. It is suggested that other moderate exercises should be used to avoid knee joint injury, because obese people are prone to exert excessive pressure on leg joints or ankle joints when jumping, leading to sports injuries.

5. Stretch after skipping rope.

Don't stop immediately after skipping rope. You should continue to jump rope or walk at a slower speed for a while, so that your heartbeat gradually returns to normal before you stop. It's best to do some stretching and relaxation afterwards. For example, you can take a walk, walk slowly, and continue after your body gradually recovers.