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1.简单跳绳法准备动作:双脚并拢,进行弹跳练习2至3分钟(弹跳高度为3至5厘米)。开始跳绳,注意手腕做弧形摆动。初学者先跳10至20次,休息1分钟后重复跳10至20次。非初学者可先跳30次,休息1分钟后再跳30次。2.单脚屈膝跳右腿屈膝,向前抬起。踮起脚尖,单脚跳10至15次,换左腿重复上述动作。休息30秒钟,每侧各做2轮。
1. Simple skipping method to prepare for action: feet together, bouncing practice for 2 to 3 minutes (bounce height of 3 to 5 cm). Start jumping rope, pay attention to wrist arc swing. Beginners jump 10 to 20 times, rest 1 minute after jumping 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute and then jump 30 times. 2 leg knees jump right leg knees, lifted forward. Tiptoe, jump 10 to 15 times a foot, for the left leg to repeat the above action. Take a break for 30 seconds and make 2 rounds on each side.