Skipping rope is a kind of jumping-based exercise, which is more intense. If stretching is not good, it will lead to backache. When warming up before jumping and stretching after jumping, you can choose wrist-ankle exercise, knee-joint encircling exercise, leg press, brisk walking and stretching exercise to stretch all your muscles. When skipping rope, muscles will not secrete too much lactic acid because of exercise, and they can also relax muscles. Muscle soreness after skipping rope may also be caused by ligament stretching.

2, accurate posture

When skipping rope, the posture should be accurate. Incorrect posture can easily lead to problems in all parts of the body. First of all, when skipping rope, shake the rope with your wrist. The jumping height should not be too high. If you jump too high, the impact on your body will be too great when you land, which will easily lead to back pain. Keep the upper body straight when jumping up, and touch the ground with the forefoot when landing, so that the heel is suspended in the air, which has a cushioning effect on the knee.

3. Moderate exercise

Excessive exercise will lead to excessive muscle exercise and muscle pain. Skipping rope usually lasts for half an hour to two hours every day, so it is not advisable to exercise excessively. When skipping rope, you need your knees to cushion the impact between your body and the ground. Excessive exercise will lead to excessive vibration to the body, which is easy to cause backache and muscle stretching.

4, warm tips

The symptoms of muscle ache after skipping rope may be due to strenuous exercise or insufficient warm-up activities, resulting in waist muscle injury during skipping rope. This symptom can generally be applied with a hot towel, and then reduce the amount of exercise in the next few days. Generally, it will heal itself in a few days. If the pain affects work and study, you need to go to the hospital to see if there are any other problems.

What should we pay attention to in fitness skipping? 1, strength:

At the beginning, it broke after 50 jumps at most. My main arm strength and leg strength are unbalanced. At that time, I was so tired that I had to jump five or six hundred times a day. Later, I gradually became proficient and my strength went up; Exercise is the same, step by step, if proficiency is not interrupted, for example, add 50 such exercises every day. There is no need to worry. If you are tired, have a rest. If you think you've had enough for today, go back. As long as you keep jumping, the intensity will go up unconsciously. Now I do it in groups of 200+ and 200 yuan every day, which takes almost half an hour. With warm-up, stretching and other activities in the middle, I can finish it in an hour.

2. Frequency:

Does this frequency mean jumping every day? I have read some materials before. If you just start jumping, it is still not recommended to jump continuously. Better have a rest in the middle. For example, jumping for 2 days and taking a rest 1 day are mainly due to the inadaptability at first, and the cervical spine, waist, knees and ankles can't bear it. If you jump too hard at once, you may be tired and injured. Once you get used to it, you can dance every day. Your body will tell you whether you can withstand the current exercise frequency.

3. Stretching:

Let's talk about the warm-up before jumping. My practice is that after regular joint exercise, I will jog for about a kilometer, and my body will be a little warmer. It will be much better if I jump rope. After all, skipping rope is very athletic. If I don't warm up enough, many parts of my body won't move.