Skipping can consume 1,000 calories one hour, and keep your heart rate at same level with your walking, however, it can avoid knee and anklebone ache that caused by walking.
Warm up (it's aslo called Extending Exercise)
1. Do some free hand exercise, to make your muscles excited, such as jumping like rope skipping. (1 minute)
2. Extend the gastrocnemius and achilles's tendon of your lower leg, the two parts are most important, they are always in a tension during skipping.
Key point: legs part back and forth, tighten the back leg and bring heel against the floor, front leg bends forword, that is bow step. Then lie face up on the cushion, raise one leg and straighten, hitch the foot with the rope, pull the leg toward your chest with force slowly. 30 seconds each leg.（2 minutes）
3. Shoulder exercise: Fold the rope, hold the two ends of the rope with your hands, the distance between your hands should be a little wider than your shoulder, in the meantime, do the paddling movement. （1 minute）
4. Arms and legs exercises: Lie face down one the cushion, hitch the ankle of your right foot with rope, hold the two handles of rope with your right hand, pull the lower leg toward your hip with force, keep the rope tight for 20 seconds, then change to left leg and left hand.
5. Extend the thigh muscle tendon: Lie face up one the cushion, left knee bent, round shin with rope to avoid left leg extend. pull your lower leg with force, bring the calf close to back of thigh, keep 20 seconds. repeat the movement with right leg.
6. Extend the back muscle and tendon: Stand and bend forward, relax your knee joint, shouders and arms downward naturally, relax your body, keep 20 seconds.
7. Extend your body outward: Fold the rope, hold the two ends and strain the rope, a little wider than shouder, raise arms up over your head. Bend your waist sideways, keep 10 seconds, then repeat the above actions in opposite direction.
8. Chest exercises: Stand straight up, open arms horizontally, tighten your shoulder joint, bring your bladebone close, keep 20 seconds.
9. Body movement: Hold the rope with hands, swing rope like transverse "8" beside your body, in the meantime, bend your knees and squat downward. When your action is coordinated, you can change squat to jump.
10. Whole skipping. Take the whole skipping movement as the transition to general exercise, it's not necessary to skip too fast. (2 minutes)
Next page: Exercise (it's also called main exercise)