1. Swing 手臂, the higher the 手臂 swing, the greater the intensity;
2. Squat your 下 body, don't let your bent knees exceed your toes, then stand up straight to 恢复 the state of exercise;
3. Hold the rope tightly and swing up and down;
4. Grasp the rope tightly, raise one 手 above your head, and then raise the other 手 above your head as you step, the original 手 is lowered to the waist;
5. Grasp the rope tightly. When one foot is stepping, stretch the corresponding 手 forward, and place the other 手 on the waist, and then stretch the other 手 forward as you step. Put on the waist
6. Hold the drawstring tightly and stretch both 手 to the side as you step.