Next, I'll talk about how to prepare and finish before and after skipping rope to prevent injuries and thick legs.
1. Warm up. Is to warm up your body first. You can simply raise your arms, kick your legs, bend over and bounce up and down a few times. Just wait until your body starts to feel a little hot. It should be noted that before skipping rope, you should make more preparations for your legs than other sports, so that your bones and muscles can be prepared more to prevent sprains during exercise. ***2-3 minutes in total.
2. Start the following stretching exercises.
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and the body kept 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.
3. Start skipping rope according to the plan, the length is self-determined, or you can train according to the above method.
4. Try to relax after skipping rope, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below.
5. Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your body temperature and breathing return to normal. Now you can replenish a lot of water!
After this whole set of movements is completed, plus warm-up and stretching, the calf muscles will not swell excessively after long-term exercise, but will only become tight and tight, with beautiful curves.
That's what I did. So far, my calf seems to have no muscles, but the lines have become slightly obvious.