Before skipping rope: it is a simple warm-up exercise ~ 1, head movement, back and forth, left and right rotation. 2. Shoulder movement. 3. preheat the crotch. 4. Legs. 5, ankle joint

After skipping rope: stand up straight, retreat with one leg as far as possible, touch the ground with the sole of your foot, keep your back legs straight, bend your front legs and keep your body vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.

People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.

Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.

In this way, a set of actions is completed. The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.