How to do stretching exercise after skipping rope? Skipping rope is a common fitness exercise in our life. Many people like skipping rope. Stretching after skipping rope can relax the body and relieve muscle fatigue. Let's learn how to stretch after skipping rope.

How to do stretching after skipping rope? 1 essentials of lateral waist stretching exercise:

1, the span of the legs should not be too large, one leg is straight and the other leg is slightly bent.

2. Bend your body to one side, but don't lean forward, try to open it and control it in a plane.

Key points of arm extension:

1, pay attention to your shoulders and don't shrug.

2. Stretch your straight arm as far as possible, but don't follow the movements of your shoulders. Your body will move in the opposite direction and make your body stand upright.

3. The vertical arm is placed behind the elbow joint of the extension arm.

Key points of hip stretching:

1. If you can't support the ground with both hands, you can support a fixture with one hand. Don't force yourself.

2. Place the extended leg above the knee joint of the other slightly bent leg.

Main points of front thigh stretching:

1. Stretch the knee joint of the leg perpendicular to the ground as far as possible, and stretch it backwards, feeling the muscles in the front thigh elongate.

2. The supported leg can be slightly bent.

Key points of abdominal stretching:

1, put your hands together, slowly raise your head, and feel your abdomen stretched.

2, thigh extension action essentials:

3. Raise your straight legs as much as possible and pay attention to abdomen.

Stretching after skipping rope is definitely different from stretching after other sports, so people should know how to do stretching after skipping rope is the best. Only in this way can we avoid some unexpected situations after skipping rope, and at the same time, we should be prepared before doing exercise, so as to better achieve some weight loss and fitness effects.

How to stretch after skipping rope? 2 How to stretch after skipping rope?

In the whole process of jumping and flying, we need to push the jumping and flying with both hands. After skipping rope, we need to stretch our shoulders to help the muscles around the dislocated shoulder joint flex and relax.

Way: Stand with your feet as wide as your hips and your knees slightly bent. Turn your body with your right hand and bend your elbow slightly. Fix it on the left elbow with your left hand, and then tilt your left arm toward the human body until you feel the tension in your shoulder muscles. Switch sides and repeat the same posture.

Thigh stretching

The key fitness group of skipping rope is the foot, and the iliotibial tract of the foot is very easy to be injured, causing pain. Stretching the root of thigh after skipping rope can prevent the injury of iliotibial tract of leg.

Mode: The human body stands, feet are open, and the width of hip bone is separated. Put one foot on the other foot and raise the other arm excessively to keep balance. Repeat this position on the other side.

Rashin of the kneecap

In the whole process of skipping rope, the kneecap bears a huge impact. Stretching the mind after fitness exercise can not only reduce its tension, but also help to improve the flexibility of the kneecap.

Mode: After standing up, turn your back to the stool or a stable support column, bend your knees with one foot and put it on the support column to keep the human body standing and looking up; Gradually bend the kneecap supporting the foot, and the human body sends it downward until the root of the other thigh feels flexion and extension; The supporting legs and calves push the human body upward forcibly in response to the start-stop posture. Bend and stretch the other leg repeatedly.

Leg extension

Skipping rope will focus on your feet. After skipping rope, it will release the pressure on your feet, which can prevent the excessive development of leg muscles. Especially for female friends, they can sit on their calves and stretch to release the pressure.

Way: Lie flat on the road and straighten your legs. Turn one foot outward, keep the kneecap straight and fixed, and then pull the toe house towards the human body.

Waist pull

After skipping rope, releasing the pressure of intervertebral disc can reduce the fatigue of human body after jumping flies, and may also improve the flexibility of intervertebral disc muscles.

Mode: Stand with your feet shoulder-width apart, and hold your hipbone with your hands. Step forward with your left foot, bend your legs hard, and bend your knees separately until your right knee and the back of your right foot touch the road, so that you can keep standing and keep your eyes on the front; The arm is raised excessively, the right arm is in front of the left arm, and the palms overlap. In addition, rotate the hip bone backwards. Pause for a few seconds at the end of the posture, and then react to the beginning and end parts. After grouping according to the requirements, the exchange will be conducted by both parties.

How to do stretching after skipping rope? 3 Stretching action

Flexibility training such as stretching is a very important link after skipping rope, which can relax the body and relieve muscle fatigue. The specific stretching actions are as follows:

Shoulder muscle stretching: simple sitting posture, hands raised horizontally in front, right hand up, elbow bent on upper back, left hand down and backward. If you can't pull it up, you can use a stretching belt.

Stretch diagram of shoulder muscles

Chest muscle stretching: the stretcher bearer stands on both feet and keeps one arm. Put the forearm on the fixture, then slowly press the center of gravity forward, stretch the chest muscles, keep this action for 15 seconds, and then switch to the other side. Or buckle your fingers behind your back and stretch out your chest.

Tension diagram of pectoral muscle

Brachial triceps stretching: Stand with legs slightly bent, feet open, shoulder width apart. Put your hands above your head and cross behind your head. Hold the right elbow with your left hand, and the right elbow moves to the ground along the outside of your body. At the same time, your left hand gives resistance. Or the stretcher bearer stands with his feet together, one arm bends his elbow backwards, and the other arm grabs the elbow-bent arm and pulls it to one side to stretch the triceps brachii of the arm, holding the action for 15 seconds, and then switching to the other side.

Stretch diagram of triceps brachii of arm

Arm biceps stretching: Draughtsmen use horizontal surfaces, such as railings. The drafter stands (or kneels on one leg), with the upper arm straight and the palm inward, so that the upper arm extends backwards as far as possible and keeps the body upright. Loosen the stretched upper arm on a horizontal surface or grab the door handle.

Stretch diagram of biceps brachii of arm

Front thigh stretching: the stretching leg is bent backward, the sole of the foot points to the sky, the hand grasps the ankle of the stretching leg, the heel is pulled to the hip, the knee points to the ground, and is close to the knee of the supporting leg. You can hold the assistive devices with your hands or lift them sideways to keep balance. The front side of the stretched thigh should have a feeling of soreness. Hold 15 second, then switch to the other side.

Schematic diagram of thigh extension

Stretching on the back of thigh: stretch your legs and feet flat on the auxiliary, and keep your knees as straight as possible. The upper body leans forward close to the leg, and the hand can pull the railing to assist the force. After keeping a few breathing rhythms, you can deepen your upper body to lean forward and exhale when you lean forward hard. Support legs are always relaxed. There should be a feeling of soreness on the back of the stretched thigh. Hold 15 seconds or more, and then switch to the other side.

Stretch diagram of posterior thigh

Stretching of adductor thigh muscle: lunge sideways, or support your legs to lie on your knees, lean forward and lean against the ground. Stretch your legs sideways, keep your thighs and calves in a straight line, and the inner thighs point to the ground. The stretched inner thigh should have a feeling of acid swelling. Hold 15 seconds or more and exchange.

Stretch diagram of adductor thigh muscle

Abductor stretching: The stretcher bearer sits on the mat, keeping one foot straight and the other knee bent, and then slowly turns to one side until his hands are on his side, and stretches the abductor of his leg for 15 seconds, and then switches to the other side.

Abductor stretch diagram

Hip muscle stretching: The stretcher bearer lies on the mat or the ground, keeping one foot straight and the other knee bent, holding his knees with both hands, and then slowly and forcefully pressing to one side of his body to stretch the hip muscles. When stretching, keep your legs straight and don't leave the ground or yoga mat. Hold 15 seconds and then switch to the other side. Right leg backward, flat on the fitness blanket. The left knee bends forward, and the calf and tibia are parallel to the ground. After holding for 20 to 30 seconds, exchange legs.

Hip muscle stretch diagram

Leg stretching: The stretcher bearer holds the fixture with both hands to keep his body leaning forward, and his feet stand back and forth, keeping his front feet bent and his back feet straight. Then let the center of gravity move forward slowly, keep the hind foot straight and stretch the calf muscles, and then change to the other side.

Leg stretch diagram

Matters needing attention

Simple warm-up before muscle stretching, such as jogging in place, stretching for 3 to 5 minutes. Generally, static stretching is adopted, that is, keeping a posture still.

When doing stretching exercises, the movements should be slow and gentle, not urgent, so that muscles and ligaments have enough time to adapt. The action of stretching muscles in all parts needs to be kept for more than 15 seconds. The strength of stretching muscles can keep the stretching part slightly sore.