1.？ Shaking. Keep your body upright and look forward. The big arm is tight and the small arm is relaxed. Wrist strength, knee bending. The forefoot touches the ground, the rope touches the ground and jumps at the same time, and the upper and lower limbs are coordinated.

2.？ Jump with your feet alternately. One foot touches the ground, and the left and right feet jump alternately.

3.？ Jump in and out with your legs together once and your legs open once. Reciprocating in turn.

4.？ Jump in a lunge. Straighten your front legs and jump over the rope.

5.？ Jump from side to side (ski jumping). Keep your body upright and jump left and right with your feet together. Like skiing.

6.？ Jump back and forth with your feet. Jump rope forward once with your feet together, then jump back and continue the cycle.

7.？ The pendulum beats. Jump over the rope and swing your legs to do a pendulum step.

8.？ When jumping back and forth (saluting jump) sideways to tie the rope, your hands are close to your body, and your hands on the same side move backwards. Shake the rope at the same time

Benefits of skipping rope:

1, skipping rope is an exercise that consumes calories and calories. Sticking to exercise can effectively reduce weight and fat.

2. Sticking to skipping rope can promote blood circulation and enhance physical fitness.

3. Skipping rope is a kind of exercise in which the upper limbs, lower limbs, hands and eyes cooperate with each other. Long-term exercise can enhance the body's sensitivity, coordination and balance function, and can exercise the hand-eye coordination ability.

4. Sticking to skipping rope can enhance the development of body muscles and fully exercise the muscles of upper and lower limbs.

Skipping rope is a kind of whole-body exercise, which can play the role of whole-body balance exercise and accelerate the metabolism of human body.