1. Prepare and warm up.

Before skipping training, warm up for 5 to 10 minutes. Rotating arms, kicking, twisting the waist and stepping can make the body fully prepared for exercise.

2. 135 skipping training method

Timing setting: Set the timer, and the jumping time of each group is 1 minute. Get ready to jump rope and start training.

Group 1: speed jump (30 seconds):

Jump rope at a faster speed, keep a higher rhythm, and try to complete as many jumps as possible in 30 seconds.

Group 2: medium-speed jump (30 seconds):

Turn to medium speed, keep jumping steadily and continue for 30 seconds.

Group 3: slow jump (30 seconds):

Slow down, but keep dancing regularly, control the rhythm and keep dancing for 30 seconds.

Rest (30 seconds to 1 min):

After completing a round, rest for 30 seconds to 1 minute to let your body recover.

3. Number of repeating groups:

Repeat the above three groups of skipping rope for at least 3 to 5 laps, and gradually increase the number of laps according to your physical condition.

4. Skills and precautions:

Posture and posture: stand up straight, relax your shoulders, separate your feet slightly, and focus on your toes.

Arm movement: keep your arm swinging naturally, and don't shake it hard. Hold the skipping rope slightly above the hips.

Leg movements: keep your knees slightly bent, keep the flexibility of jumping, and touch the ground with your feet.

Breathing and rhythm: Keep breathing deeply and adjust the breathing rhythm according to different speed and intensity.

Gradually increase the difficulty: at first, you can gradually increase the skipping time or increase the number of groups, but don't overtraining to avoid injury.

Perseverance: skipping rope is a kind of training that needs persistence. Practicing it several times a week can gradually improve endurance and skills.

5. Effects and benefits:

Cardiopulmonary health: skipping rope can improve cardiopulmonary function and enhance cardiopulmonary endurance.

Burn calories: This is an efficient aerobic exercise that can help burn calories.

Whole body training: I trained all my muscles, especially my calves, legs and core muscles.

Remember, 135 skipping training is a comprehensive training method, but the training intensity and frequency should be adjusted at any time according to personal physical condition. Gradually increasing the amount of training and combining it with other forms of exercise can make the training effect more ideal.