8 rope skipping tricks to help you lose weight quickly

Rope skipping is a fitness exercise and also a way to lose weight, but many women still complain that it is ineffective. So here are 8 rope skipping techniques to help you lose weight quickly.

1. Jumping with legs apart and together: do the rope skipping warm-up exercises first, then jump rope, with your feet apart when jumping and your feet together when landing. Repeat the action 15 times.

2. Spin jump: Two-person skipping rope exercise: one person squats with legs apart, swinging the rope to make it draw an arc on the ground, while the other person keeps jumping over the swinging rope. The speed gradually increases from slow to fast, and the two people take turns after 1 minute.

3. Sideways jump: This movement can train your endurance and strengthen your abductor and adductor muscles. Two people stand on the left and right sides of the skipping rope, one in front and one behind. They first jump forward with one foot sideways, and then jump back to the original position sideways. When jumping, you should focus on swinging your arms vigorously. Jump rope for 1 minute, then rest for 10 seconds, and repeat the exercise 2 times.

4. Simple skipping rope method: Preparation: Put your feet together and do jumping exercises for 2 to 3 minutes (jumping height is 3 to 5 cm). Start jumping rope, focusing on swinging your wrists in an arc. Beginners should jump 10 to 20 times first, rest for 1 minute, and then repeat the jump 10 to 20 times. Non-beginners can jump 30 times first, rest for 1 minute, and then jump 30 times again.

5. Single-leg bent knee jump: Bend your right leg and lift it forward. Stand on tiptoes and hop on one foot 10 to 15 times, then repeat with the left leg. Rest for 30 seconds and do 2 rounds on each side.

6. Double rope skipping: (1) Stand side by side. Each person holds the rope handle with his or her outside hand. First start practicing the simple skipping method, with two people skipping with both feet at the same time, and then practice skipping with one foot at the same time. (2) Stand with one person standing in front of the other. The tall person stands at the back and swings the skipping rope.

7. Side-foot jumping: Start with the simple skipping method, then swing the skipping rope with your wrists, jump with your right foot, and let the left foot that is not touching the ground tilt to one side, and jump 15 times. Switch to the other foot and jump 15 times. Non-beginners can practice fast skipping, which means jumping twice in a row while the rope slides under your feet. When practicing, be careful not to lift your feet too high or too slowly, otherwise you may easily get tripped by the rope.

8. Jump with arms crossed: Do the rope skipping warm-up exercises first, then jump with your arms crossed. When the rope is in the air, cross your arms, and after jumping over the crossed rope, return your arms to their original position.