A new boxer must jump rope three times and do warm-up exercises before practice every afternoon. Boxers who need to lose weight due to weight problems can skip rope for 30 to 60 minutes every day, and wear thick clothes when practicing, which is particularly effective. When practicing skipping rope, it should be combined with the needs of the game, with a round of three minutes and a break of one minute. In the process of jumping, the movements should be changed, and the speed should be changed quickly and moderately. This is a requirement for boxers to practice skipping rope. (1) lasheng with a diameter of 10 mm shall be used for equipment (rope) and preparation, or machine belt (with a diameter of 8 mm) and leather products. The length is based on the height from my navel to the ground, and I step straight with my feet. Wear flat-bottomed soft-soled shoes, and do warm-up activities before jumping, so that the ligaments and muscles of all joints can be unfolded, especially the ankle and wrist joints. (2) The posture requires that the head should be upright, the eyes should look straight ahead, the chin should be naturally close to the depression at the top of the sternum, the chest and shoulders should sink, the knees should bend slightly, and the trunk should bend forward and downward to maintain the physiological curvature of the neck and thoracic vertebrae. Hold the handle with both hands, palms forward, elbows close to both sides of the trunk, and inner hands close to 1\3 on the femur outside the thigh (the handle holding the rope mainly depends on the thumb and forefinger, supplemented by the other three fingers, and the two wrists swing the rope). When skipping rope, use the forefoot to bounce to the ground, relax when landing, and naturally bend your knees with a little buffer. (3) Methods and essentials of skipping rope When skipping rope, other parts such as the head, trunk and arms should try to keep the basic posture except the movements of the feet. If there is a mistake in skipping rope, you should immediately resume jumping (the shorter the gap, the better) and swing the rope with both wrists at the same time. (1) in-situ foot jump:

Action essentials: just like running in situ. When bouncing, one foot jumps with the front palm, and when landing, the other foot bounces again and exchanges in turn. Every time you jump around the rope, the center of your body remains the same, always in the middle. (2) One-legged second in-situ stride jump:

Action essentials: bounce on one foot twice and wrap the rope once each time. When the left foot bounces for the first time, the right foot stretches backward (only the knee can flex and stretch). On the second bounce, the right foot is extended forward and the toes are stretched straight. At this time, the rapid landing is replaced by a right foot bounce, and then jumps in turn. (3) Before and after the exchange jump:

Action essentials: before taking off, the left foot is in front, the right foot is in the back, the distance between the feet is shoulder width, and the forefoot of both feet bounces at the same time. When jumping, the left and right feet constantly exchange back and forth, a round jump. 4 Lift your legs and jump 90 degrees.

Action essentials: one foot bounces on the ground, the other foot lifts the leg at 90 degrees with the trunk, and the calf at 90 degrees with the thigh. Toes droop and land tightly, and the originally bouncing feet are alternately raised. ⑤ Kick your hips and jump (similar to running with your legs lifted):

Action essentials: When one foot hits the ground, the other leg bends backwards, knocking the heel to the hip as much as possible, and then landing to let the other foot do the above actions and continuously bounce alternately. ⑥ Step style (e.g. the step of Muay Thai jumps back and forth):

Action essentials: jump forward, backward, left or right according to the basic steps of boxing, and shake the rope once for each jump. ⑦ Double flight or triple flight:

Action essentials: Double flying is to jump up once, shake the rope twice, triple flying is to jump up twice, shake the rope three times, and it is required to put your feet together, jump up with the forefoot of your feet at the same time, raise your arms and abdomen, straighten your legs, stretch your toes, accelerate your wrists, and make two or three rotations in an instant. 8 weight jump:

Just put on a sand vest, or put a sandbag on your waist, or use a sand bandage. As long as you can add a little weight and jump informally, this kind of jump will increase the difficulty and improve the effect. Pet-name ruby variable speed jump (like variable speed running):

A round (three minutes) of fast jump in stages meets the needs of this round in boxing, so that the physiology and respiratory system can adapt to the requirements of this round. Skipping rope is about 600 times per round. Requirements: More than 400 rounds are qualified, more than 550 rounds are good, and 650 rounds are excellent. Attention must be paid to when skipping rope:

Don't jump too high off the ground when skipping rope. It would be better if the rope could pass through the soles of your feet. There must be a buffer when landing. It is forbidden to follow the ground with your feet, otherwise it will shake your head and affect your health.

(2) After jumping, the muscles of each biped group are sore, so it is forbidden to wash with cold water, and hot water should be used for washing or massage to relax muscles and eliminate muscle fatigue.

(3) When jumping, be sure to inhale quickly with your nose and exhale slowly with your mouth. Before jumping rope quickly, take a deep breath, then speed up the jump, and slowly spit out the air. Even if the air is about to spit out, hold your breath again, so you can't hold it, slow down and breathe in again. This constant exchange is to achieve the purpose of anaerobic training. When you rest for a minute, you should adjust your deep breathing.