As a popular activity for national fitness, skipping rope is easy to learn and can enhance cardiovascular function, increase metabolic rate, help reduce fat, and promote bone growth. How to quickly master skipping rope skills and gradually advance? The reporter invites experts to provide guidance. Before jumping, evaluate your body and choose the appropriate equipment and field. When jumping rope, the pressure on your knee joints can reach 2 to 3 times your body weight. Excessive pressure can cause knee joint damage. People with a BMI (body mass index) of 24 or above are recommended to lose weight through swimming and other sports before attempting to jump rope. People with injuries such as lumbar spine disease, osteoporosis, and meniscus injuries should avoid participating in skipping rope exercises. People with heart disease or abnormal blood pressure should not participate in skipping rope exercise rashly, and should first consult the attending physician's opinion. Huang Zhan, an attending physician in the obstetrics and gynecology department of Chongqing Medical University Affiliated University City Hospital, analyzed that many women choose to jump rope after giving birth to restore their physical condition. However, if the elasticity and strength of the pelvic floor muscles have not been fully restored after childbirth, jumping rope recklessly will exacerbate pelvic floor muscle relaxation. How to choose suitable equipment and venue? Shoes: You can choose lightweight, forefoot cushioned sports shoes, preferably high cut with air cushion. Rope: Choose the appropriate material, weight, and length of rope according to your own situation. Plastic and rubber materials are suitable for young and middle-aged people with fast skipping rope speeds, while ropes are suitable for the elderly and children. The weight of the rope should not be difficult to shake with the wrist. Stand with your foot in the middle of the rope, and the appropriate length is when both ends of the rope reach the armpit position. Venue: Hard surfaces such as cement and tile floors cannot effectively reduce impact and can easily damage knee and ankle joints. When skipping rope, priority should be given to areas with a certain buffering capacity such as plastic tracks, lawns, and wooden floors. Standardized movements and gradual correct posture are key to stable skipping rope. Beginners often encounter problems such as stiff bodies and hunched backs. How to standardize their movements? Preparation posture: With both feet together, toes facing forward, and both hands raised flat, this will activate the rope more quickly; Slightly bend the knee and place the center of gravity on the forefoot, making it easy to jump quickly; Keep your upper body straight, relax and lower your shoulders, hold the rope with both hands on your sides, and hang the rope head down to your ankles. Swinging and Jumping: Hold the end of the rope handle naturally with both hands, palms facing each other, pinch the front end of the jump rope handle with the thumb and index finger, and place the other three fingers behind the handle, with the wrist slightly extended outward. Keep your wrist flexible, avoid gripping too tightly or too loosely, and ensure that the rope can swing naturally with the rotation of your wrist. Using the wrist as the axis, drive the rope to swing forward to avoid the arm exerting force. When the rope is about to land, both feet should lightly jump upwards at the same time, with a height that just avoids the rope (3-5 centimeters); When landing, the forefoot should land first, and the knee should be cushioned to reduce the impact on the joints. Landing and coherence: Quickly prepare for the next jump after landing, maintain body stability, and avoid swaying left and right; When jumping continuously, maintain even breathing and avoid holding your breath. In addition to standardized movements, intensity should also be gradually increased. Moderate skipping rope can stimulate the secretion of growth hormone and promote long bone growth in children in the growth and development stage, but excessive intensity can actually affect bone development. Children aged 5-7 can jump 600-1000 times a day, gradually increasing after the age of 7 depending on the situation. The appropriate intensity is 3-4 times a week, with each session lasting 20-40 minutes. For adults who want to burn fat through skipping rope, beginners can follow the training rhythm of "jumping for 30 seconds, resting for 30 seconds, and cycling for 10 groups", while advanced learners can follow the training rhythm of "jumping for 1 minute, opening and closing jumping for 30 seconds, cycling for 8 groups". (New Society)