1, do some freehand exercises first to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)

2. Stretching the calf gastrocnemius and Achilles tendon is the most important part, because they are always in a state of high tension during the whole skipping process. The main point of action is to open your legs back and forth, keep your hind legs straight, keep your heels close to the ground, and bend your front legs straight forward.

That's what we often call lunges. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. (2 minutes)

3. Shoulder action Fold the skipping rope in half, hold both ends of the rope with both hands to straighten it, and the distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)

4. Lie on the mat, wrap the skipping rope around your right ankle, hold the two handles of the skipping rope in your right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis to keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5. Stretch the thigh tendon, lie on your back on the mat, and bend your left knee. Use skipping rope to bypass Gaskin and stop his left leg. Straighten naturally, and slowly pull hard with both hands, so that the calf is close to the back of the thigh for 20 seconds. Repeat the above actions with your right leg.

6. Stretch back muscles and tendons, stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

7. Fold the skipping rope in half by abduction, hold both ends of the rope with both hands to tighten it, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.