Special stretching action for skipping rope 1: stretching the back of thigh.

● Keep your legs upright and keep your back as straight as possible.

● Hold the calf with both hands, not PP..

Feel the stretch on the back of the thigh for 30 seconds.

Special stretching action for skipping rope Action 2: Stretch the front side of thigh.

Keep your feet parallel and hip width apart.

● Stand on one foot with one hand on the wall, and hold your ankles, legs and knees with the other hand and keep them close together.

Feel the stretching of the front thigh muscles, hold for 30 seconds, and repeat the other side.

Skipping rope special stretching action action 3: stretching the calf

Hold the wall with both hands, lunge forward with your left leg, keep your right leg upright behind you, and land with your hind foot.

Straighten your legs and don't pout.

Feel the feeling that the calf is stretched

Hold for 30 seconds and repeat on the other side.

Special stretching action for skipping rope Action 4: Stretch thighs and PP.

Low lunge, right leg in front and left leg in back.

The thighs and calves are at 90 degrees. Tighten your abdomen with your thighs and straighten your back.

Hands up, don't shrug.

Hold for 30 seconds and repeat on the other side.

Special stretching action for skipping rope Action 5: Stretch the outside of the shoulder.

The right arm is straight to the left, the left arm is bent, and the left hand pulls the right arm to the left.

Hold for 30 seconds, switch sides and repeat the action.

Special stretching action for skipping rope Action 6: Stretch the neck

Stand with your hands akimbo, straighten your back, gently raise your head and stretch upward.

Hold for 5 seconds and repeat it many times.