You can refer to the following, after aerobic exercise (running, swimming, skipping rope, etc.). ), do appropriate stretching, which is helpful for stovepipe. Stretching action and essentials.

First, the side waist stretching action

1. The span of legs should not be too large, one leg should be straight and the other leg should be slightly bent.

2. bend your body to one side, but don't lean forward, try to open it and control it in a plane.

Second, the thigh extension action

1. Stretch the knee joint of the leg perpendicular to the ground as far as possible, and stretch it backwards, feeling the muscles in the front thigh elongate.

2. The supported leg can be slightly bent.

Third, arm stretching.

1. Watch your shoulders and don't shrug.

2. Stretch your straight arm as far as possible, but don't follow the movement 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.

Fourth, hip stretching action

1. If you can't support the ground with both hands, you can support a fixture with one hand. Don't force yourself.

2. Place the extended leg above the knee joint of the other slightly bent leg.

Five, abdominal stretching action

Put your hands together, slowly raise your head and feel your abdomen stretched.

Note: Skipping rope should not be rushed, but learn to step by step. It is best to keep 45 minutes of aerobic exercise every day. Of course, the longer the aerobic exercise time, the better the effect, but it should not exceed 2 hours at most. Jumping rope for half an hour is equivalent to jogging for 90 minutes, which is the weight loss of standard aerobic exercise

Also, skipping rope should not be done within half an hour before and after meals, and there is no big restriction on the rest of the time. Skipping rope not less than 4 times a week, but not more than 6 times.