First, the simple skipping method: preparation: put your feet together and practice jumping for 2 to 3 minutes (jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.

Second, jump on one leg: bend the right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.

Eight skipping skills successfully throw fat.

Third, jump with your legs apart: jump rope first to prepare for exercise, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Fourth, jump around the rotation: two people jump rope practice: one person squats with his legs apart, shaking the rope to make the skipping rope draw an arc on the ground, and the other person keeps jumping on the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute.

Five, sideways oblique jump: this action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.

Six, double skipping: (1) Take the posture of standing side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping. Two people jump rope with their feet at the same time, and then practice jumping rope with one foot at the same time. (2) Stand in tandem. The tall man stood behind waving a skipping rope.

7. Side-foot jump: Start with a simple rope skipping method, then jump rope with both hands and wrists swinging, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.

Eight, arms crossed jump: first do jump rope to prepare for exercise, and then jump rope with arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse.