The correct way to lose weight by skipping rope

　　There are many kinds of rope skipping movements. To skip rope, you must master the correct rope skipping method. Skipping rope includes sideways jumps, one-foot bent knee jumps and other jumping methods. Choose one or several correct rope skipping methods you like to lose weight.

　　Correct method of skipping rope 1. Jump sideways and diagonally

　　This action can train your endurance and strengthen your abductors and adductors. The two of them stood on the left and right sides of the skipping rope, one behind the other. They first jumped sideways and jumped forward with one leg, and then jumped back to the original position. When jumping, be careful to swing your arms vigorously. After jumping for 1 minute, rest for 10 seconds and repeat the exercise 2 times.

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

　　Preparation: Put your feet together and perform bouncing exercises for 2 to 3 minutes (bounce height is 3 to 5 cm).

　　Start jumping rope and pay attention to the arc swing of your wrist. Beginners should jump 10 to 20 times first. After resting for 1 minute, repeat the jump 10 to 20 times. Non-beginners can jump 30 times first, rest for 1 minute, and then jump 30 times again.

　　3. Jump with one leg bent

　　Bend your right leg at the knee and lift it forward. Stand on tiptoes, hop on one foot 10 to 15 times, and repeat the above actions with your left leg. Rest for 30 seconds and do 2 rounds on each side.

　　4. Jump with split legs and combined legs

　　First do the rope skipping preparation exercise (see exercise 2), and then skip the rope. Spread your feet apart when jumping, and bring your feet together when you land. Repeat the action 15 times.

　　5. Jump with arms crossed

　　First do the rope skipping exercise (see exercise 2), then cross the rope with your arms. When the rope is in the air, cross your arms. After jumping over the crossed rope, return your arms to their original position.

　　6. Double rope skipping requires much higher concentration and coordination abilities than single rope skipping.

　　(1) Take a standing position side by side. Each person holds the rope handle with one outside hand. Start practicing the simple rope skipping method (see exercise 2). Two people jump rope with both feet at the same time, and then practice skipping rope with one foot at the same time.

　　(2) Adopt a standing posture one behind the other. The taller one stands behind and swings the jump rope.

　　Correct rope skipping method 7. Spin jump

　　Two-person skipping exercise: One person squats with his legs spread apart, swinging the rope to make the skipping rope draw an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually increased from slow to slow, and after 1 minute, the two people alternated.

　　Correct rope skipping method 8. Jump with side feet

　　Start with a simple rope skipping method (see exercise 2), then use both hands and wrists to wave the skipping rope, skip the rope with your right foot, and tilt the left foot that is not touching the ground to one side, and jump 15 times. Jump to the other foot 15 times. Non-beginners can practice jumping rope quickly, that is, jumping twice in a row while the rope slides under their feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you will easily get caught by the rope.