1. concrete implementation of skipping rope for reducing weight and fat. Limb coordination: skipping rope means that athletes make different jumping movements in the swing of the ring rope. Learning this kind of jumping from an early age can help children exercise the muscles of their limbs, train the coordination of their limbs, and correct bad postures such as hunchback and O-leg. Weight loss: skipping rope consumes about 400 calories every half hour. This only applies to adult athletes who need to lose weight safely. Jumping rope for a long time can keep the athlete's figure beautiful and make the muscle lines of the whole body more beautiful. For children, proper calorie intake can help prevent obesity, and thin children can also choose to eat properly after exercise. Improve cardiopulmonary function: Skipping rope is a long-term exercise, which can effectively train an athlete's reaction ability and endurance. At the same time, it can exercise vital capacity and improve the organ function of cardiopulmonary system. Jumping rope can also keep the athlete's heart rate at the same level as jogging, but it can avoid knee and ankle pain caused by running.

2. Correct skipping and burning fat to lose weight Precautions: Correct skipping posture: Keep steady and rhythmic breathing when skipping rope. Keep your upper body balanced and don't swing from side to side. Athletes should relax and coordinate their movements. Start jumping with your feet at the same time, and then switch to jumping with your feet alternately. Don't jump too high, the rope will pass. Try to choose the way of landing or running and jumping with both feet at the same time; When skipping rope, you need to relax muscles and joints, and your toes and heels need to coordinate with each other. When skipping rope, you should start from the forefoot and land. Remember not to use the soles of your feet or heels to reduce concussion and even cause ankle fractures. Don't jump rope too hard: you can choose lawn, wood floor and moderate hardness floor when jumping rope. Don't jump rope on the concrete floor to avoid sprain.

3. Skipping rope to reduce fat should be gradual: In order to avoid sports injury and cardiopulmonary strain, it is best to practice skipping rope step by step. The speed and length of skipping rope should also be determined according to the athlete's personal situation. At the beginning, each exercise time can be 5- 10 minutes, and then gradually extended. Don't take too long to jump rope. Have a rest after 2-3 minutes of dancing. Overweight is not suitable for skipping rope: skipping rope is a more intense exercise. Overweight athletes, that is, athletes with a body mass index over 30, should not choose skipping rope. It is suggested to use other relatively gentle exercises to avoid knee joint injury, because obese people are likely to put too much pressure on leg joints or ankle joints during jumping, leading to sports injuries. Jump rope for a while. Don't let your heart slow down. After that, you should stretch and relax.