How to do stretching exercises before and after skipping rope? Skipping rope can actually achieve good results for physical exercise, and it is also a relatively common exercise method, which many people can do. Let's take a look at how to stretch before and after skipping rope.

How to do stretching exercise before and after skipping rope;

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

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

1, hip lifting action essentials:

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.

Main points of front thigh stretching:

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.

Key points of abdominal stretching:

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

Essentials of stretching the back of thigh:

Raise your straight legs as much as possible and pay attention to abdomen.

Take off and land with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When jumping, breathe naturally and rhythmically.

Grasp the handles at both ends of the rope with both hands. Usually step on the middle of the rope with one foot, bend your elbows with your arms to level your forearm, and pull the rope to a suitable length.

When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move in a circular motion on the side.

Practice step by step, and the speed and length of skipping rope should be determined according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.

Skipping time is generally unlimited, but you should avoid causing physical discomfort. Don't jump rope for half an hour before and after meals. And don't drink too much water before skipping rope.

1, don't stop immediately after skipping rope, you should continue skipping rope or walking at a slower speed for a while, and then stop after the blood circulation returns to normal. Remember to do some stretching and relaxation afterwards, which is the real end of the exercise.

Precautions for stretching before and after skipping rope are to avoid skipping rope on some uneven concrete floor. At this time, it is actually recommended that qualified people should choose indoor gyms and use wooden boards. Moreover, patients should try to wear sportswear and sports shoes when skipping rope.

How to do stretching exercises before and after skipping rope? 2. Relaxation tips.

The first move: roll the calf.

1. Exercise method: Sit on the ground, slightly bend your knees, relax your leg muscles, and gently roll your calf muscles with props.

2. Exercise times: exchange left and right legs and roll for about 5 minutes-10 minute.

The second measure: knock deep muscles.

1, exercise method: hook your feet, tighten the muscles at the back of your calf, and then knock for 5 minutes-10 minutes. This will hit deep muscles, so you should feel pain in your legs.

The third measure: lateral lunge

1, exercise method: open your feet to both sides, bend your knees with your left leg, and take a sideways lunge posture. Put your left hand on your knee, focus on your left foot, lean back slightly, and feel the muscles on the inside and back of your right thigh tighten.

2. Exercise times: 15 seconds -30 seconds later, do the other side.

The fourth measure: swing back and forth

1. Exercise method: Swing the thigh back and forth, gradually increase the amplitude, let the leg muscles contract and relax, and the muscle fibers stretch evenly.

2, the number of exercises: do 30 seconds.