1, stretching (physical education class's stretching method in primary school can be operated, mainly stretching the muscles in the front of the calf and thigh to avoid muscle soreness and swelling the next day).

2. Skip rope 200 times (note that the forefoot of the body touches the ground first, turn the elbow to drive the wrist, and the jumping height should not be too high. )

3. Jump 50 times (keep the abdomen tight, and when the action is backtracked, keep your hands close to the pants seam and your feet together).

4. Continue to jump rope for 200 times.

5. Hip height five times 100 times (keep abdomen tight)

6. Continue to jump rope for 200 times.

7. Squat 50 times (arms straight, chest out, knees not exceeding toes, feet shoulder width apart, toes rushing out).

8. Stretch. One cycle is a group, 3-5 groups a day.

The origin of skipping rope:

Skipping rope has a long history. When Nu Wa "leads the rope in the mud and holds it by people", the rope will live with people. The ancients used ropes to keep records, and also tied harvested crops with ropes, or tied cattle and horses, tied prey and so on. Rope has become an important tool in human life. Therefore, skipping may have originated from primitive farming, hunting or military activities.

The 18th time in Jin Ping Mei, a novel of Ming Dynasty, the names "vault rope" and "jump hundred ropes" were used, both referring to skipping rope. But the "vault rope" gives us an inspiration to explore the origin of skipping rope, that is, the "vault rope" used in ancient wars. Maybe the ancients were inspired by military activities. In the military training of tripping and avoiding tripping, they changed riding to single skipping, which gradually evolved and eventually became various skipping activities.