Jumping rope warm-up can be divided into: shoulder warm-up, knee warm-up and ankle warm-up. 5~ 10 minutes of warm-up can be around the shoulder joint, squat, toe pad and so on. Choose the right skipping rope, which can be divided into wire skipping, plastic skipping and weight skipping. At present, I buy ordinary skipping rope in the supermarket, so I don't need skipping rope for the time being. I think technology is the key, there is little difference in skipping rope, but try to choose a better handle size, skipping rope length and skipping rope material from three aspects.
Adjust the appropriate length of skipping rope: Generally, at the beginning of skipping rope, the handle is located between the chest and the arm socket. Skilled people can shorten it appropriately, and skipping rope has a good fitness effect, but excessive exercise exceeds the body's endurance, which not only fails to achieve the purpose of fitness, but also harms health and brings some unnecessary diseases. Facing the plan, we should consciously practice and complete it. Before jumping, we should decide what kind of warm-up plan to take, carefully stretch ankle joint, knee joint, ligaments and bones for 5- 10 minutes, and then use ropes and hands to slowly awaken the activities of internal organs and the excitement of external muscles, joints and ilium, activate internal and external tissues and organs of human body, actively avoid sports injuries and improve the fitness effect.
Especially when jumping rope for fitness, the protection of knee joint should be in place. Excessive exercise and improper skipping rope will cause discomfort and even injury to the knee joint. Skipping rope is the same as other sports. After exercise, doing moderate relaxation exercise is more conducive to the recovery of the body. Skipping rope is a comprehensive exercise method, which lasts 15 minutes after each run to enhance the exercise effect. If the weather does not allow running, skipping rope is the best choice.