Muscle is dehydrated and 80% is protein. Therefore, to strengthen muscles, protein must be supplemented. In the same way, if you want to consume muscles, you should first try to reduce the food intake in protein.

Skipping rope is one of the best exercises to lose weight. Jumping rope belongs to aerobic exercise, which can burn fat quickly, turn fat into muscle, make hips more upturned and legs more beautiful.

1, sideways oblique jump

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. ?

2. Basic skills of skipping rope: simple skipping rope method

Warm-up: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm). Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times. ?

Step 3 hop on one knee

Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side. ?

4. Jump with your legs apart

Do the skipping preparation exercise first (refer to Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times. ?

Step 5 cross your arms and jump

When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse. ?

Step 6 jump rope for two

(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time.

(2) Stand in tandem. The tall man stood behind waving a skipping rope. ?

7. Jump around

Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute. ?

8, lateral foot jump

One jump 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.