Every student can learn rope jumping. You can jump alone or    1     your classmates. You can also help turn a long rope for many others     2     (jump) over one at a time. If you jump alone, you will need a short rope and it will be just enough for your     3     (high). Try ropes of different lengths until you find a right one for your size.

A rope should be turned     4     (slow). It must also be turned high enough to let you jump freely and safely,     5     needs careful timing. In rope jumping, timing means    6     (turn) the rope slowly enough for you to jump over at the right time without its striking     7     (you) feet.

When you jump rope, your heart beats     8     (fast) and your face has a healthy color. But if you jump too many times at first, you will get     9     (tire). You must learn when to stop for a rest before you jump again. If you practice and practice, you can increase     10     number of times you jump without resting. Jumping rope strengthens the upper and lower body and burns a lot of calories in a short time.

4 . Ten fitness exercises you can do at home

Walking

An effective walking workout at home will help to strengthen your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times —it may not be very exciting, but it will do the job!

Jumping jacks

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise —they are also great cardio exercises, and good for warming up, too.

Push-ups

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand: just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them by standing up against a wall. You will build up arm strength and work out muscles in your chest area.

Leg lifts

These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

Crunches

It’s the best exercise for building up and strengthening belly muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

Jogging in place

Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

Squats

These are wonderful exercises for your legs and bottoms. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will provide some benefit to your body.

Dancing

Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

6 . Regular jogging (慢跑) can reduce your risk of health problems. If you’re new to jogging, getting started can seem a little difficult.     1    .

Fuel your body 2 hours before jogging

Eat a healthy meal rich in fruit and vegetables before jogging.    2    . It will also help muscle grow and repair. If you’re jogging for weight loss, try increasing your intake of fruit and vegetables. Reduce your intake of sugary food and drinks.

Warm up for 5 minutes before jogging

It’s very important to warm up before you jog.    3    .Some good warm-up exercises include doing knee lifts, side-stepping and climbing stairs. You may have heard that it’s important to stretch (拉伸) before you run, but stretching before exercise can put additional strain (拉紧) on your muscles. Therefore, focus on warming up before jogging.

    4    

Most people think how far and how long you run has to do with patience and a strong will. However, having the proper running form plays an important role in jogging. To make the most of your jogging, remember to keep your head straight and your muscles relaxed, avoid lifting your knees too high, and touch the ground lightly with the middle of your foot.

Cool down after your jogging

After jogging, you can avoid strain on your heart and muscles by doing cool-down exercise. Finish your jog with 5～10 minutes of walking.    5    , You should do deep stretches and hold each stretch for 15～30 seconds.

8 . When people look at mountains, they often feel a desire to climb to the top. People realize the great rewards that mountains will give them if they reach the top.     1    . It’s little wonder, therefore, that climbing mountains is such a popular activity.

Casual mountain climbing is an excellent form of exercise. People enjoy the fresh air and natural scenery on these climbs. As they get higher, the views across valley plains and forests get longer.     2     these hikes can be exhausting and even the fittest people will breathe heavier and have to take rests.

At the next level of mountain climbing, people require handrails（扶手）to get up the mountain. The path is very narrow or too steep in some places to walk up.     3    . climbers must be physically fit and maintain good concentration. When climbing q mountain with any danger, climbers should be with at least one other person.

    4    . For example, in a group of three climbers, all should be attached to the same rope. The rope will be needed as a support when there are no rails---or rocks to hold. The best and most experienced climber should go first and must go slow when the others feel uncomfortable.

The top level of mountain climbing is a very serious activity. At this stage, climbers go vertically（垂直地）up a rock face. This is very dangerous and should only be done when the climber has many years of experience. Climbers who climb this way need iron spikes（大钉）to be hammered into splits in the rock wall. At the end of the iron spikes, there are hooks that can be attached to ropes.     5    .