1, light aerobic exercise (such as brisk walking or running) to warm up the body;

2. Rotate your arms to relax your shoulders and prepare the muscles of your upper arms and forearms;

3. Stretch the chest muscles and shoulder muscles;

4. Stretch the lower limbs when standing (such as leg stretching) to relax the calf and quadriceps femoris;

5, you can jump some slow one-legged or two-legged jumps to cultivate strength and coordination.

6. Do palm pressing and supine leg lifting to strengthen abdominal muscles;

7, do push-ups against the wall and other actions to strengthen the back muscles and improve physical stability;

8. Jump on steps or steps, practice pedaling rhythm, and strengthen calf and hip muscles;

9. Doing reverse movements such as handstand will help to improve posture and balance, and at the same time improve physical coordination.

The above warm-up actions can be selected according to your physical condition and actual needs. In addition to warm-up, we should also pay attention to choosing the right skipping rope, adjusting the length and elasticity of skipping rope, choosing the right skipping place and clothes, and paying attention to our body reaction, and adjusting the length and intensity of skipping rope appropriately, so as to effectively avoid sports injuries and ensure the effect and safety of skipping rope.

Training method of skipping rope:

1, adjust the length and elasticity of the skipping rope, stand with your feet together and hold the skipping rope in your hand;

2. Jump rope from the jump, first try to jump 5- 10 times in a row, and then gradually increase to 15-20 times;

3. According to different skipping events, there are various movements such as one-legged jump, two-legged jump, cross jump, riding jump, jumping, posture change, etc., and choose the appropriate practice method according to your actual situation;

4. Adjust the speed and rhythm of skipping rope, and adjust the difficulty and intensity of skipping rope according to personal physique and actual needs;

5. Pay attention to breathing and take a deep breath when skipping rope to help the body get more oxygen;

6. The time of skipping rope can be determined according to the individual's actual situation. It is recommended not to exceed 30 minutes at a time to avoid physical injury caused by excessive fatigue.