1, swing the arm, the higher the arm swing, the greater the strength; Squat down, don't let your bent knees exceed your toes, then stand up straight and restore your state during exercise; Hold the rope tightly and swing it up and down; Hold the rope tightly, raise one hand over your head, and then raise the other hand over your head when you step. It turns out that the hand is put down to the waist.

2. Hold the rope tightly. When one foot steps, the corresponding hand is straight forward and the other hand is placed at the waist position. Then with the footsteps, the other hand straightens forward, and the original hand is placed at the waist position; Hold the rope tightly and stretch your hands to your sides when you step.