1. Rope grip method: Hold the door handles on both sides of the rope with both hands. Under normal circumstances, one foot in the middle of the rope is the appropriate length. Bend your arm and lift your arm horizontally, and the rope will be straightened.

2. Rope rocking mode: When rocking forward, the back arm is close to both sides of the human body, the elbow is slightly extended, and the arm is almost horizontal. Use your wrist to do external rotation and internal rotation fitness exercise, so that your hands can make an arc posture at your side. Every time it shakes, the rope rotates from the road to the back and then down. When you get to Ping A, the direction is reversed.

3. Bouncing mode: Forefoot jumping and standing on the ground. Remember not to land on your whole foot or heel to prevent your head from being damaged by fluctuations. When you jump out of mid-air, you don't have to bend the human body extremely, but become a natural bending posture. Breathe in rhythmically when jumping. When the human body releases pressure, of course, it is standing, eyes looking down, hands holding both sides of the rope, arms vertically close to both sides of the human body, and putting the rope behind the human body. At the beginning of the jump, the wrist and upper arm exert their strength, shaking the rope from the back to the front, jumping when approaching the feet (jumping flies with both feet) or skipping rope with one foot (skipping rope with one foot), so that the rope bends slightly according to the soles of the feet, and then the human body caches the floor-standing type at one time. That posture can be repeated.

4. Rope stopping mode: When shaking forward, one foot extends outwards, the front foot plate is off the ground, and the heel touches the ground to stop the rope under the foot plate; When you reach A, one foot comes out, the heel leaves the ground, and the baseboard touches the ground, so that the rope stops at the bottom of your foot.

5, skilled flying jump: to avoid mistakes, the speed is not suitable for too fast, increase the speed when using flexibly.

6. Ways to reduce mistakes: take 4 times as an enterprise and proceed at the rhythm of 1234.

7. Step-by-step training: take 15 seconds as the enterprise, make no mistakes, gradually improve and strive for 50 times. Train 2: 15 seconds, 20 seconds, 25 seconds, 30 seconds, 35 seconds, 40 seconds, 50 seconds, 60 seconds.

8. How to train leg strength: Rope training ensures that you can shake up and down 250 times a minute.