using ways:

1, swing arms, swing arm, the higher the greater the intensity;

2, lower body squat, do not let the knees bend over your toes, then stand up straight, to restore the state when the exercise;

 3, grip ropes, bobbing up and down ;

4, grip rope, hand over his head, and then stepping the other hand over his head as the original place the hand down to the waist;

5, grip rope, when a foot step, the Wang Qianmian corresponding hand straight, place your other hand into the waist, and then with the still, straight Wang Qianmian the other hand, the original hand on the waist position;

6, grip rope, with no progress