How to jump rope and jump out of the model's figure

Skipping rope is a simple and effective fitness exercise, which can be done at any time and learned once. This kind of exercise can enhance the muscle strength and endurance of human body, improve the functions of cardiovascular system, respiratory system and nervous system, prevent chronic diseases, and especially exercise the coordination and reaction ability of human body through some synchronous skipping exercises.

But how can I jump? How fast can I jump? These problems are not clear to many people. In fact, skipping rope 120 times per minute is similar to jogging for 30 minutes.

However, there should be a step-by-step plan to choose skipping fitness:

When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; After 3 months, it can jump continuously for 10 minute; After half a year, you can perform "serial jumps" every day (for example, 3 minutes each time, ***5 times) until you jump for half an hour each time. Pay attention to the speed when skipping rope. Fitness people can jump rope a little slower, about 100 times per minute. If you still need to lose weight, the speed can be slightly faster, reaching about 120 times per minute, so that the body consumes more energy.

When skipping rope, you should wear high-heeled shoes with soft texture and light weight, choose a venue with moderate hardness, and avoid skipping rope on the hard cement floor to avoid landing on both feet to prevent ankle and knee injuries. Fat people should jump rope with both feet up and down at the same time, and the jumping height should not be too high, so as not to damage the joints due to load. Obese people or patients with knee pain and waist injury should try not to jump rope. Do some leg, wrist and ankle preparation activities before skipping rope, and then do some calf stretching after skipping rope. this