1, 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.

2. Basic skills of skipping rope: simple skipping rope method

Warm-up: 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.

Step 3 hop on one knee

Bend your 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.

4. Jump with your legs apart

Do the skipping preparation exercise first (refer to Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.

Step 5 cross your arms and jump

Do the skipping preparation exercise first (see Exercise 2), and then jump rope with your 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.

6. Double skipping requires more attention and coordination than single skipping.

(1) Stand side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both 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. Jump around

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

8, lateral foot jump

Start with a simple skipping method (refer to Exercise 2), 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 for 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.