1. Warm-up exercise before rope can effectively prevent sports injuries and protect muscles and joints. The commonly used methods are: simulating the jumping action of skipping rope, and jumping slowly 1 min.

2. Stretching actions of ligament muscles, including stretching arms, shoulders, twisting waist, stretching muscles of side waist and legs, etc.

3, in-situ high leg lift, can quickly move the joints of lower limbs, can do 2 groups, 20 in each group.

4, chest expansion exercise: the body is upright, the arms are horizontally extended, and the shoulder blades are as close as possible.