0 1 Keep your upper arms close to your sides, abduct your forearms, throw ropes at your wrists, and put your feet together, and practice bouncing for 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. The calf obviously can't bend the knee. 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. Precautions for skipping rope:

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.

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.