1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)

2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process.

Action essentials: open your legs back and forth, straighten your hind legs and keep your heels close to the ground, and straighten your front legs forward, which is what we often say. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. (2 minutes)

3. Shoulder movement: Fold the skipping rope in half, and straighten it by holding both ends of the rope with both hands. The distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)

4. Physical exercise: Lie prone on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope with your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis and keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5. Stretch the thigh tendon: lie on your back on the mat and bend your left knee. Use skipping rope to bypass Gaskin and stop the natural straightening of the left leg. Pull slowly and forcefully with your hands, so that the calf is close to the back of the thigh for 20 seconds. Repeat the above actions with your right leg.

6. Stretch back muscles and tendons: stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

7. Abduction: Fold the skipping rope in half, tighten the rope with both hands, slightly wider than the shoulders, and raise your arms above your head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

8, chest expansion exercise: the body is upright, try to open your arms horizontally. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.

9. Full-body exercise: Hold the rope with both hands and swing the rope horizontally at both sides of your body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.

10, complete skipping: a complete skipping action is used as a transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise. (2 minutes)