Remember to do warm-up and warm-up exercises for 3 minutes before jumping. Because the heartbeat will accelerate rapidly in a short time, you must jump rope step by step at the beginning, don't rush it, and stop if there is any discomfort in the process. Don't jump too fast at first. Jump about 60 times a minute. Try to jump for 30 seconds first, then stand still until your body gets used to it.

Second, the specific action essentials of skipping to lose weight:

When skipping rope, don't leave your feet too high off the ground. Just let the rope pass, about 25cm from the ground.

When the foot touches the ground, the knee must be slightly bent and gently touch the first half of the sole of the foot to avoid sports injuries to the ankle and calf.

Shake the rope with the strength of your wrist and forearm. Keep your elbow bent, close to your waist. As for the movements of the shoulders and upper arms, we should minimize them and keep them almost motionless. Keep your body straight, don't bend forward and relax your shoulders. Don't lift it, keep a steady breathing rhythm.

Third, after skipping rope, pay attention to:

Stretching after skipping rope is very important, especially for young girls, who always suspect that skipping rope will make their legs thicker. After skipping rope, remember to do some stretching exercises to make the muscles evenly distributed and prevent the phenomenon of "radish legs".

Precautions:

1. The length of skipping rope should be appropriate.

Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.

2. Don't touch the ground with all your feet

If the posture and method of skipping rope are wrong, it will bring harm to the body, such as soft tissue injury and ankle fracture. Therefore, when skipping rope, you should take off and land with the forefoot, and remember not to land with the whole sole or heel to avoid concussion.

3. Don't jump rope on the concrete floor

Skipping rope is a more strenuous exercise. You can choose lawns, wood floors and mud floors with moderate hardness. Don't jump rope on the concrete floor to avoid sprain.