The correct action of skipping rope: the big arm is close to the sides of the body, the forearm is abduction, the wrist is shaking the rope, the feet are together, and the jumping practice is 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Knees slightly bent when landing. Jumping feet and knees are generally straight. There should be no obvious knee flexion in the calf. Breathe rhythmically and relax.

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.

Skipping rope is an aerobic exercise. Sticking to skipping rope can reduce weight. Skipping rope has the following points:

1. When skipping rope, you should wear soft and light high heels to avoid ankle injury.

2. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.

3. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

4. If the weight is heavy, both feet must rise and fall at the same time, and the jump should not be too high, so as not to damage the joints due to excessive load.

5, skipping rope should be gradual, don't jump thousands of times at a time, too much damage to the knee.

6. Stretch your legs for about ten minutes after skipping rope, which helps to relieve muscle soreness after exercise, stretch leg lines and make your legs look better.

7. Girls must wear sports bras when skipping rope to prevent chest injuries.

Extended data

Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised.

This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.