2. Stand up straight, with one leg straight 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.
3. 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.
Precautions for skipping rope
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. It is best to choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.
Fat people and middle-aged women should lift with their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.