Although skipping rope is a good way to keep fit, if you don't pay attention to the warm-up before skipping rope and the stretching after skipping rope, you will be easily injured and your legs will become thicker:
(1) Warm-up: Just warm up 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 do more leg preparation than other sports, so that the bones and muscles of your legs can be prepared more, which can prevent you from spraining during sports. The total time is 2-3 minutes.
(2) Start the following stretching movement:
1, stand up straight, with one leg back as far as possible, and keep the soles of your feet on the ground. Your back leg is straight, your front leg is bent and your body is vertical. Pull your arm back as far as possible, keep it for 8- 12 seconds, and then change your legs.
2. 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.
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 it is difficult to keep balance, you can hold the wall or chair for 8- 12 seconds and change your legs before doing it.
Generally speaking, a full set of stretching exercises takes about 10- 12 minutes. When you do it properly, 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.
When you start skipping rope, you should start from 1 minute. After jumping 1 min, you can do 20 sit-ups, rest 1 min, and jump for another 2 minutes. After 3 days, you can jump for 5 minutes (first jump for 2 minutes, do 30 sit-ups, rest 1 minute, then jump for 3 minutes), and after 1 month, you can jump continuously1minute (jump for 5 minutes, do 50 sit-ups, and jump1minute without rest). Finally, do stretching exercise according to the above to prevent the legs from getting thicker. Pay attention to your diet at ordinary times and don't increase your food intake at will. This will get twice the result with half the effort.