1. Kick and jump: straighten your toes, kick backward and kick forward 1 beat, hit your feet twice, reach your toes, and practice with your bare hands.
2. Leg flexion jump: open your feet 1 beat, kick back 2 beats, practice in situ, practice with your bare hands, and practice completely.
3. Knee and leg jump: lift knee 1 beat, land 2 beats, practice with bare hands and feet, and practice completely.
4. Pendulum jumping from left to right: unarmed practice (upper body upright, 45-degree leg lift), one-handed rope practice, swinging legs when the rope is in the air, complete practice.
5, step by step: freehand practice, pay attention to the action of stepping.
6. Straight jump from left to right: First review the left and right ropes and practice jumping from left to right.
7. Around the arm: the distal arm is shaken around the wrist and practiced with a rope. Wrist wound in one direction, the force is even. Open on the left when winding on the right, and on the right when winding on the left.
8. Switch back and forth: forward shake-left back shake-forward shake, forward shake-left back shake-forward shake.
Benefits of skipping rope
1, lose weight: skipping rope is an aerobic exercise. Generally speaking, skipping rope 10 minutes is similar to jogging and aerobics for half an hour, which is a good way for people who need to lose weight.
2, enhance cardiopulmonary function: skipping rope can improve vital capacity, increase cardiac output, long-term adherence can enhance cardiopulmonary function to a certain extent.
3, enhance the coordination of the body: skipping rope requires coordinated movement of the upper and lower limbs, and skipping rope often can make the limbs more coordinated and flexible.
In addition, although skipping rope is good, it is not recommended to skip rope for too long. Generally 15~30 minutes is appropriate, and you can have a proper rest in the middle. The ground must be flat. It is recommended to wear sports shoes with strong shock resistance to cushion the impact when knees and ankles touch the ground, and gradually increase the amount of exercise. Don't rush for success. If you have joint pain, stop it in time.