What are the essentials of the rope skipping method?

1. Basic skills of skipping rope: simple rope skipping method
Preparatory action: Bring your feet together and perform bounce exercises for 2 to 3 minutes (jumping height is 3 to 5 cm).
Start skipping rope, paying attention to the arc swing of the wrist. Beginners first jump 10 to 20 times, and after 1 minute of rest, repeat 10 to 20 times. Non-beginners can jump 30 times first, and after a 1-minute rest, jump 30 times.
2. Jump on one foot
Bend your right leg and lift it forward. Stand on tiptoe, jump 10 to 15 times on one foot, change the left leg and repeat the above action. Rest for 30 seconds and do 2 rounds on each side.
3. Jump sideways
This action can train your endurance and strengthen your abductors and adductors. The two stood in tandem on the left and right sides of the skipping rope. Be careful to swing your arms vigorously when jumping. After jumping for 1 minute, rest for 10 seconds and repeat the exercise 2 times.
4. Split legs and jump together
Do the skipping rope preparation exercise first, then skip the rope. Spread your feet apart when you jump and bring your feet together when you touch the ground. Repeat the action 15 times.
5. Jump around
Rope skipping exercises for two people: one squatted down with crossed legs, flicked the rope to make the skipping rope draw an arc on the ground, and the other continuously jumped over the flicking rope. The speed gradually increased from slow, and the two changed after 1 minute.
6, side foot jump
Start with a simple rope skipping method, then use both hands and wrists to wave the skipping rope, skip the rope with the right foot, and tilt the left foot to one side without touching the ground, and jump 15 times. Change the other foot and jump 15 times. Non-beginners can practice fast rope skipping, that is, two consecutive jumps when the rope slips from the foot. When practicing, you should be careful not to raise your feet too high or too slowly, otherwise you will be easily caught by the rope.
7. Jump with arms crossed
Do the jump rope preparation exercise first, then cross your arms to jump rope. When the rope is in the air, cross your arms, and when you jump over the crossed rope, your arms return to their original shape.
8. Double rope skipping: The requirements for concentration and coordination of rope skippers are much higher than single rope skipping
(1) Take a posture of standing side by side. Each person holds the rope handle with one outer hand. Begin to practice the simple rope skipping method. Two people use both feet to skip rope at the same time, and then practice to skip rope with one foot at the same time.
(2) Adopt a standing posture in tandem. The taller stands behind and swings the skipping rope.