1. Jog or brisk walking easily to warm your body and raise your heart rate.
2. Turn your shoulders and arms to relax your muscles and prepare for activities.
3. Rotate your body, stand, put your hands across your shoulders, turn left on your upper body, then turn right, and turn each side for more than 5 times.
4. Squat down, squat down, hold your chest with your arms, keep balance, disperse your body weight, and abdomen.
5. Practice jumping on one foot for two or three minutes, and then change the other foot.
Pay attention to maintaining proper exercise intensity and frequency to avoid excessive fatigue or injury before skipping rope. At the same time, when skipping rope, you should choose the appropriate skipping action and frequency, and gradually increase the time and intensity of skipping rope according to your physical condition and physical strength level.
Skipping rope is a simple and effective exercise, but we also need to pay attention to the following points.
1, select the appropriate skipping material and length. The skipping rope of different materials has different thickness and length, so you should choose the skipping rope that suits you according to your personal needs and physical condition.
2. Make full preparations for warm-up. Before skipping rope, do proper warm-up exercises to stretch muscles and joints to reduce the risk of injury.
3. Learn the correct skipping posture. The posture of skipping rope includes the action of lifting the arms and feet off the ground, which needs to be mastered correctly to avoid falling or being injured due to improper operation.
4. Strengthen the practice of skipping skills. Skipping rope requires a sense of rhythm and corresponding running-like skills, and the skills of skipping rope can be improved through proper practice and the guidance of the coach.
5. Control the time and frequency of skipping rope. When you start skipping rope, you should start with low-intensity and medium-intensity jumps and gradually increase the time and intensity of skipping rope. For people who are in poor health or beginners, we should arrange the skipping plan reasonably under the guidance of doctors or professionals.
In a word, skipping rope is a simple and effective way of whole-body exercise, which requires reasonable exercise according to your own situation, paying attention to safety protection and skill practice.