Stretching exercise after skipping rope, many people will do some appropriate exercise to ensure their health. Many people choose this sport when they lose weight. Sticking to exercise may make them grow taller. Keeping healthy is the first priority of exercise. What are the benefits of stretching after skipping rope?
Stretching exercise after skipping rope 1 Stand up straight, step back with one leg as far as possible, keep the soles of your feet on the ground, keep your back legs straight, bend your front legs and keep your body vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.
Start skipping rope according to the plan, the length is self-determined, or you can train according to the above method.
After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But now, each action lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements in the picture below.
I hope everyone will pay attention to the stretching methods after these exercises, so that their weight loss exercise can achieve good results. If you skip rope or finish exercise, you should pay more attention to these stretching methods and skills, so that we can better ensure our health in this way.
Stretching exercise after skipping rope 2 How to do stretching exercise: It is mainly divided into warm-up exercise and muscle stretching exercise.
warm up
1. Jog, lift your legs, jump or imitate skipping rope in the same place or in a small range until your body sweats slightly.
2. You can jog until your body sweats slightly.
It usually takes about 10 minutes to get the body and mind into an active state of exercise as soon as possible, which can effectively avoid accidents.
Muscle stretching exercise
Stretching muscles and ligaments plays a positive role in improving human strength, speed, agility, flexibility, balance and avoiding sports injuries. Skiing uses more muscles of arms, waist, abdomen, buttocks and legs, so stretching these muscles and ligaments is essential.
First, the essentials of side waist stretching: 1, the leg span should not be too large, one leg should be straight, and the other leg should be slightly 2. The body should bend to one side, but don't lean forward, try to open as much as possible and control it in a plane.
Second, the essentials of arm stretching: 1, pay attention to the shoulders to sink, do not 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.
Third, the essentials of hip lifting: 1, if you can't hold the ground with both hands, you can hold the fixture with one hand, don't force yourself. 2. Place the extended leg above the knee joint of the other slightly bent leg.
Fourth, the front thigh stretching action essentials: 1, the stretched leg knee joint is perpendicular to the ground as far as possible, stretching backwards, feeling that the front thigh muscles are elongated. 2. The supported leg can be slightly bent.
Five, abdominal stretching essentials: put your hands together, slowly raise your head and feel the abdomen stretched.
Sixth, the back of the thigh stretching action essentials: the stretched legs should be raised as much as possible, paying attention to abdomen.