Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Jump on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
Split-leg jump
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
Double-arm cross jump
rope skipping
First do jump rope to prepare for exercise, and then cross your arms to jump rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.
Double skipping rope
(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time. (2) Stand in tandem. The tall man stood behind waving a skipping rope.
Jump around
Two people jump rope practice: one squats with his legs apart, shaking the rope to make the jump rope draw an arc on the ground, and the other keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.
Lateral foot jump
Start with a simple skipping method, then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.