1, people stand up straight on one leg, try to retreat as far as possible, touch the ground with the sole of their feet, keep their back legs straight, bend their front legs so that their bodies are perpendicular to the ground, pull their arms back as far as possible, and change their legs for eight to twelve seconds and do it again.
2. Stand up straight, keep one leg straight, bend your hind legs, stretch your body forward slightly, tighten your arms forward for eight to twelve seconds, and change your legs and do it again.
3, people stand up straight, cock a leg, grab the rope as close as possible to the hips, keep the hips balanced, knees together, upright legs slightly bent, if it is difficult to keep balance, you can hold the wall or chair and do it for eight to twelve seconds.
Generally speaking, a full set of stretching exercises takes ten to twelve minutes, but it should be lengthened or shortened according to the temperature of the weather at that time. When you do this, you can open all the joints and ligaments of your body. You should feel the temperature rise, but you should keep breathing smoothly. You should jump rope at least four times a week, but not more than six times. The skipping time should be controlled between 30-60 minutes each time.
Stretching exercise after skipping rope is necessary. Stretching exercise is beneficial to the relaxation of the body, and effective blood circulation can relax tense muscles to some extent, and prevent muscle stiffness and blood accumulation in muscles.
Improve the toughness of body muscles. Increase the flexibility of the body and improve the flexibility and coordination of muscles and tendons. Avoiding the injury of exercise can make the lactic acid produced in muscle excrete quickly, reduce the acid stimulation of muscle and relieve the pain of muscle.