Skipping rope 300-500 single shake | skipping rope 300-500 single shake

Warm-up reasons and precautions: increase body temperature and heartbeat. Try to ensure that the heart rate can be above 120 beats/min after jumping.

Then start moving joints | Then joints:

Around the wrist and ankle, 20 times in each direction | Turn the ankle and wrist, 20 times in each direction.

Reasons and precautions for warm-up: Many people know the importance of flexibility and flexibility of wrists and ankles, but they never move their wrists and ankles during warm-up. Don't forget from now on.

20 laps around the shoulder || Shoulder ring, 20 times

Causes and precautions of warm-up: Opening the shoulder joint and strengthening the mobility of the shoulder joint is one of the classic warm-up exercises. Hold the skipping rope with both hands, and the grip distance is slightly wider than the shoulder (the width can be appropriately increased or decreased according to the flexibility of the shoulder joint). Please pay attention when turning: A sink your shoulders, B hold out your chest, C tuck in your abdomen, D start from your shoulders and turn slowly in a controlled way (it's useless to drip quickly ~).

Then activate hips and legs | thenhips &; leg

* * * Two groups | 2 sets:

Squat with weight 10 | | Squat in the air 10 times

Warm-up reasons and precautions: keep the center of gravity in the forefoot like weightlifting, do not repeat the classics, and move the hips and front thighs.