Adjusting Rope Instructions: 1. Open the the front cover, loosen the buckle, and adjust the length to the left or right. The correct position of rope skipping 2. Beginners adjust their length according to their height Specific methods: step on rope with feet together, hold handle in both hands and pull it down to the armpit, with the improvement of rope skipping leve Benefits of Jump Rope Skipping: Convenience, Better Balance, Burn Major Calories, Increase Speed, Exercise Bouncing Power, Enhance Agility, Enhance Physical Fitness, Develope High Muscle Endurance, Increase Flexibility, Improve Coordination, Boost Cardiovascular Health, can Exercise a Variety of Human Organs. In the process of rope skipping, hand, foot, brain, breathing deepening, help to enhance human muscle and cardiopulmonary function, increase the vitality of brain nerve cells, improve the ability of thinking and response. Through rope skipping, it can accelerate human metabolism, promote blood circulation and strengthen vascular function. A great Choice for Boxing, MMA and CrossTraining. Feature: Adjustable Length: The jumping rope is adujustable according to your height. Suitable for kids, women & men. Comfortable Antiskid Handles:The jump rope adopts constructed with lightweight ergonomic handles, durable and comfortable, makes it easy to grasp and carry. Sweat absorption, deodorization, moisture-proof. Warm Tips: 1. Please start slowly in avoid of injured accidentally by fast speed. 2. Please choose an open area for jump rope and be care if someone stay near you. 3. Avoid direct use on Rough Cement Floors. This will shorten the life of the rope.