1, simple skipping rope. Action preparation: put your feet together and do jumping for two to three minutes (about three to five centimeters high). When you start skipping, pay attention to the arc swing of your wrist. Beginners jump ten to twenty times first, and then repeat after a minute's rest. If you are not a beginner, you might as well jump thirty times, take a break for a minute and then jump thirty times.

2. Jump on one knee. Bend your right leg, lift it forward, stand on tiptoe, jump on one foot for ten to fifteen times, and change your left leg to repeat the above actions. Rest for 30 seconds, two rounds on each side.

3. Jump sideways. This kind of action can make your endurance get a good training, and the abductor and adductor muscles are strengthened. The two men stood in tandem on both sides of the left hand of skipping rope, jumping forward with one foot sideways first, and then leaning back to their original position. When jumping, swing your arms vigorously. Jump for 60 seconds, rest for 10 seconds, and repeat the exercise twice.

4. Kick and jump. Do the preparatory action of skipping rope first, then jump rope. When jumping, separate your feet, and when landing, put your feet together. Repeat the action 15 times.

5. Jump around. This is a skipping exercise for two people. One person squats with his legs apart, shakes the rope, and lets the skipping rope draw an arc on the ground. Another person should keep jumping over the shaking rope. You should keep the speed from slow to gradual acceleration, and the two will alternate after 60 seconds.

6. Cross your arms and jump. Start with the warm-up exercise of skipping rope, and then cross your arms to skip rope. When the rope is in the air, cross your arms. When you jump over the crossed rope, turn your arms back to the original state.