1, synchronous double hop
Feet jump, just like a spring constantly jumping. The rope swings once and jumps once. If the technology is mature, the rope can swing once and jump twice in a row. But you should pay attention to adjusting your breathing when you jump. At the same time, there are other tricks such as simultaneous jumping of feet. It can also simulate skiers swinging from side to side when avoiding obstacles. When taking off, put your legs together and keep a certain distance, about 30-40 cm, when swinging left or right.
2. One-legged rotation and jumping
As the name implies, it is the left and right legs jumping alternately. This kind of one-legged rotary jump is also divided into walking jump and high leg lift. Walk and jump, shake the rope every time, lift one leg, relax the knee joint and calf, and master the rhythm. Leg-lift jump requires that when skipping rope, the knee joint should be raised to the same height as the waist, while the trunk should be upright. This method can effectively exercise the lumbar muscles.
Weight loss work
1, kneeling back:
Legs shoulder width apart, kneeling on the ground, back straight, hands crossed at the waist; Then slowly lean your shoulders back, swing your hands and elbows forward to the limit, keep this posture 10 second, take a deep breath, slowly return to the original position, and repeat several times.
2. Side leg lifts:
Lie on your side on the ground, bend your left elbow to support your head, put your right hand in front of you, support it on the ground, and keep your legs together and straight; Then use the strength of the waist and legs to lift the legs to the maximum. Hold this position for 5 seconds, then slowly return to the original position. After several repetitions, do the same action on the other side.
3. Bend down and lift your legs:
Lie on the ground, keep your legs together and straighten, and put your hands on the top of your head and stick to the ground; Then slowly lift your left leg and straighten it up, at the same time, lift your right hand off the ground and keep your waist and abdomen close to the ground. Hold this position for 10 seconds, and then do the same on the other side.