1, normal step: jump at a natural rhythm, keep breathing normally, and land your feet gently.

2, simple bounce: landing your feet off the ground, also known as ordinary bounce, the bounce range does not exceed the height of skipping rope.

3, cross jump: feet cross in the air, jump rope from both sides at the same time, fast, steady rhythm.

4. Jump forward: Jump forward with your feet, put the skipping rope in front of the jumping point to jump, and complete the jump by adjusting your body center of gravity and jumping strength.

5. Small side jump: jump alternately on the right or left side, and the toes touch the ground when jumping, not exceeding the height of skipping rope.

6, big side jump: similar to small side jump, but the toes are slightly higher than the ground when jumping, and the jump range is larger.

7. Knee support: In jumping, straighten your arms, palms down, knees up, and throw a skipping rope from below the pelvic cavity.

8. One-legged jump: jump with one foot, and lift the other foot upward to keep the body stable and jump rhythm.

Advantages of synchronous skipping rope

1, improve cardiopulmonary function: synchronous skipping requires strong jumping and fast rotation speed, which can effectively improve cardiopulmonary function and enhance physical endurance and physical strength.

2. Shape your body lines: skipping rope needs to keep your body stable. The movement of arms and legs helps to exercise various muscle groups, especially the leg, hip and core muscle groups, and helps to shape the body lines.

3, enhance coordination and balance: synchronous skipping requires the cooperation and coordination of all parts of the body, which can improve the balance and coordination of the body and help improve the control ability of the body.

4, improve psychological quality: skipping rope needs to maintain a stable rhythm and concentration, which can improve the ability to concentrate and calmly cope with stress, but also bring physical and mental relaxation and pleasure.

5, convenient and practical: skipping rope does not need much space and special equipment, and can be practiced anytime and anywhere, and the technical threshold of skipping rope is low, suitable for people of all ages to practice.

Synchronous skipping is a healthy exercise, which can improve physical quality, psychological quality, physical fitness, team spirit and competitive consciousness.