Only by dancing like this can you lose weight! If you can't learn it, don't jump rope.

Jumping rope is probably the easiest way to speed up your heart rate. You can use skipping rope to warm up, cool down, mix it into exercise, or treat it as a stand-alone exercise, but the key is to jump correctly for it to be effective. If you haven't jumped rope since elementary school, let us warn you that it's not as easy as we think.

Correct rope skipping to burn fat and lose weight precautions:

Correct posture for skipping rope

Maintain steady, rhythmic breathing when skipping rope. Keep your upper body balanced and do not sway from side to side. The body should be relaxed and the movements should be coordinated. Start by jumping with both feet together, then transition to jumping with alternating feet. Don't jump too high when jumping rope, just enough for the rope to pass through. Try to choose a mode in which both feet land at the same time or jump while running; when jumping rope, you need to relax your muscles and joints, coordinate the force of your toes and heels, and use the forefoot to jump and land when jumping rope. Remember not to land on the entire sole of the foot or the heel to reduce brain concussion, which may even cause ankle fractures.

Avoid using too hard a jumping rope venue

When skipping rope, you can choose a lawn, wooden floor or dirt ground with moderate hardness. Do not skip rope on concrete to avoid sprains.

Rope skipping should be gradual

In order to avoid sports injuries and excessive cardiopulmonary load, it is best to practice skipping rope step by step. The speed and length of skipping rope should also be determined according to personal circumstances. Start by exercising for 5-10 minutes each time, and then gradually extend the time. The time for skipping rope should not be too long. You should take a break after jumping for 2-3 minutes.

People who are too fat should not skip rope

Rope skipping is a relatively intense sport. People who are overweight, that is, those with a body mass index (BMI) of more than 30, should not choose rope skipping. It is recommended that they choose other more moderate sports to avoid damage to the knee joints. This is because obese people can easily put excessive pressure on the leg or ankle joints when jumping, leading to sports injuries.

Do stretching exercises after skipping rope

Do not stop immediately after jumping rope. You should continue jumping rope or walking at a slower speed for a while, and then stop after your heartbeat gradually returns to normal. It’s best to do some stretching and cool-down exercises afterwards.

The skipping rope should not be too short or too long

The right length for you should be when you stand halfway up the rope and lift both ends up, they should just reach your armpits. If the rope is too long, you can tie a knot near the handle!

Jumping forward is easier than jumping backward

Place the rope behind your feet and swing it forward (counterclockwise for right hand, clockwise for left hand). This will be easier than jumping backwards.

Don't jump on your heels

Jump on the arches of your feet, not your heels, as they will slow you down.

Use your wrist, not your whole arm

The handles of the jump rope should be in front of your body, and your elbows should be at 90 degrees. Use your wrist (up to your forearm) to swing the rope rather than your entire arm.

Don't grab too hard.

Don't hold on too tightly or too hard, so that your arms can relax, otherwise you will lose a lot of energy.

The regular rhythm of skipping rope is correct

Listen carefully to the sound of the skipping rope hitting the ground; the regular rhythm is correct.

No need to pursue high jump

You don't have to jump very high, just make sure the rope is close enough for your feet.