1. goal: jump 120 ~ 140 times per minute, the ideal heartbeat speed is about 150 times per minute, and burn 600 ~ 1000 calories an hour (skipping 10 minutes is equivalent.

2. Perfect reverie: jump away from the gravity of the earth and bid farewell to obesity.

3. Introduction: At first, you can play a cheerful piece of music without rope, jump on one leg in turn with the rhythm of the music, and shake your body from right to left at the same time. Pay attention to bending your knees to slow down the impact.

4. Warm-up: Start by jumping slowly for 30 seconds or only 30 times, and then gradually extend the time until you jump continuously for 3 minutes. When skipping rope, raise your knees as high as possible and keep your body soft. Remember to keep your wrists away from your body when the rope swings.

5. Relaxation: After jumping three groups, rest 1 minute. Then take turns jumping on one leg, take a deep breath and relax the muscles of shoulders, arms and legs.

6. Endurance: continuous 1 min, with or without ropes, knees as high as possible, deep breathing/exhalation to enhance endurance.

7. Pattern skipping: Try a set of pattern skipping (hands crossed when the rope is overhead, and returned to the original position when the rope is at the foot), then put your feet together and jump for 3 times. This group of actions is repeated for 3 minutes.

8. Improvement: Start a single jump, and then start a double shake every other one. After mastering the essentials, jump horizontally with your feet together, and then jump on one leg, 60 times per minute.

This method is really good. My classmate tried. She lost weight in a month. If you persist for a long time, it will be obvious. Come on, honey. . . .