1) freehand movement: imitate the jumping action of skipping rope. Fully relax your shoulders, wrists, arms and knees.

2) Lie on the mat, jump rope around the ankle, and slowly and forcefully pull the calf forward with the knee joint as the axis to maintain the tension of the rope. Protect the knee.

3) Stand up straight and spread your arms horizontally. Tighten the shoulder joint so that the shoulder blades are as close as possible.

4) Hold the rope with both hands and swing the rope at both sides of your body. Bend your knees, squat and restore.

2. Skip the process

1) Preparatory action: Hold both ends of the rope with both hands, step on the middle part of the rope with both feet, and lift the forearm horizontally until the rope can be straightened.

2) The main part of the swinging rope is the wrist. Don't jump too high, usually between 3-5 cm, and bend your knees slightly when landing. Jumping feet and knees are generally straight. There should be no obvious knee flexion in the calf. Breathe rhythmically and relax. Generally choose to take off and land with the forefoot, which can protect the brain from vibration.

3) Pay attention to the swinging of the rope. The arms need to be on both sides and the upper arms should be horizontal. Use your wrist to make your hand draw a circle on the outside of your body. The rotation speed of the rope is the same as that of the hand rope.

4) In view of the unit time consumption of skipping rope, each skipping rope 10 minute can be divided into three groups.

3. Relax after skipping rope.

1) One leg takes a big step backward, the sole of the foot touches the ground, the back leg keeps straight, the front leg bends, and the body keeps vertical. Pull your arm back. Hold for 10 second and change direction.

2) Stretch one leg forward and keep it straight, bend the other leg, stretch your body forward and put your arms forward. Hold on for 10 second, and do another set in the direction.

After skipping rope, the relaxation and stretching actions should be in place, and the joints and ligaments of the body should be opened. According to the actual temperature and body reaction, lengthen and shorten it appropriately. The principle is that the body temperature rises and the whole breathing process should be kept unobstructed.