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.？ Lunge and jump. 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.？ Cross jump back and forth (salute jump) When tying the rope sideways, keep your hands close to your body and move your hands on the same side to the back. Shake the rope at the same time

There are many benefits of skipping rope, which can improve physical fitness, enhance cardiopulmonary function, lose weight and shape.

1, improve physical fitness: skipping rope is a kind of exercise that can mobilize the muscles of the whole body. In the process of skipping rope, it can enhance muscle strength and make the body feel better balanced. Therefore, skipping rope often has great benefits for improving physical fitness and reducing the occurrence of various diseases.

2, enhance cardiopulmonary function: skipping rope often can obviously speed up blood circulation, and at the same time can enhance myocardial tolerance, so skipping rope often can enhance cardiopulmonary function and prevent thrombosis.

3, slimming: skipping is a kind of exercise that requires the coordination of various systems of the body, so in the process of skipping, it can help consume more calories in the body and burn the accumulated fat in the body. Skipping rope often can achieve the effect of losing weight and shaping. For people who need to lose weight, skipping can be improved.

Although skipping rope has many benefits, you need to choose the time and intensity of skipping rope according to your own situation to avoid overload exercise and discomfort.