First: Jump with your feet together in the same place: 2×8 beats (note: the ropes are all shaken forward)
Jump two 8 beats with your feet together.
Second: one leg jump: 2×8 beats, (8 beats for left foot, 8 beats for right foot, first left and then right. )
The first 8 beats of skipping rope with one foot on the left foot; The second 8 beats, change the right foot to jump rope, the action is the same.
Third: Jump back and forth with your feet together: 2×8 beats (jump in front first, then jump behind).
One beat and one jump, jump before the first beat, jump after the second beat, the same action, jump two 8 beats in turn.
Fourth: Jump left and right with your feet together: 2×8 beats (jump left first, then jump right)
One beat, one jump, one beat? (odd shot) jump to the left, second shot? (Even beat) Jump to the right, with the same action, and jump two 8 beats in turn.
Fifth: opening and closing the foot jump: 2×8 beats
One beat and one jump, the first beat (odd beat) jumps with both feet open, and the second beat (even beat) jumps with both feet together. The odd beat is the same as the first beat, the even beat is the same as the second beat, and the following beats are the same, jumping two 8 beats in turn.
Sixth: Scissors jump: 2×8 beats (first left and then right)
In the first beat (odd beat), the left foot lunges forward and the right foot points backward; in the second beat (even beat), the feet come back together; in the third beat, the right foot lunges forward and the left foot points backward; in the fourth beat, the feet come back together; in the fifth beat, the sixth beat is the same as the second beat; in the seventh beat, the eighth beat is the same as the fourth beat, and so is the second beat.
Seventh: Jump forward: 2×8 beats (first left and then right)
One beat and one jump, the left foot is in front of the first beat, the right foot remains unchanged, the second beat (even beat) resumes, the third beat is in front of the right foot, the left foot remains unchanged, and the fourth beat resumes. The fifth beat is the same as the first beat, the sixth beat is the same as the second beat, the seventh beat is the same as the third beat, the eighth beat is the same as the fourth beat, and the second and eighth beats are the same as the first and eighth beat.
Eighth: lateral jump: 2×8 beats (first left and then right)
One beat and one jump, the first beat (odd beat) points to the left foot, the right foot remains unchanged, the second beat (even beat) is resumed, the third beat points to the right foot, and the left foot remains unchanged, and the fourth beat is resumed. The fifth beat is the same as the first beat, the sixth beat is the same as the second beat, the seventh beat is the same as the third beat, the eighth beat is the same as the fourth beat, and the second beat is the same as the first eight beats.
Extended data:
Skipping rope: This is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Women have an advantage. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
According to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy. Skipping rope is also very significant for losing weight. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality. When skipping rope, the whole body movement and the stimulation of thumb points by holding the rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for brain health.
References:
Mode Jump-Baidu Encyclopedia