1, skipping rope at least 2400 times a day, divided into three groups. A group of 800 or so. Do it in the morning, afternoon and evening. You can see the effect in about 15 days. But maybe you can't jump that much at first. You can start from 100, increase slowly, and try to jump enough at one time.

Suppose you can't jump 800 times at a time, you can do this:

Jump for 200 seconds first, rest after you are tired 10-20 seconds, and then jump. In this way, four groups can complete 800.

Remember to do stretching exercise for 2-5 minutes before jumping to prevent muscle strain. After the jump, do stretching exercise for about 10 minutes to make the muscles evenly distributed and prevent the radish leg phenomenon.