If you skip rope, you usually need to do some stretching exercises now, which is also very helpful to your health. After adjusting the rope, stand up straight and start stretching. Remember to stretch after jumping to relieve the pain of leg muscles. Then let's look at the essentials of stretching.

1 What are the skipping stretching exercises? It is recommended to find a slightly elastic ground. Adjust the height of the rope before warming up, and then move your limbs. You can squat so that one leg is straight, one leg is bent, and your feet are at 90 degrees, which can move your ankles.

Stand up straight, with one leg back as far as possible, keep the sole of your foot on the ground, keep the back leg straight, and bend your front leg to keep your body upright. Pull your arm back as hard as you can. Hold on for 8- 12 seconds, and then change your legs.

People stand up straight, with one leg stretched forward and kept straight, the hind foot bent, the human body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, and then change your legs.

Stand up straight, cock your legs, hold your boots hard and get as close to your ass as possible. Keep your hips balanced, your knees closed and your standing legs slightly bent. If it is difficult to maintain stability, you can hold a wall or a desk and chair. Hold on for 8- 12 seconds, and then change your legs.

Generally speaking, a complete stretching action takes about 10- 12 minutes. If the posture is timely, human joints and tendons can be opened. However, it is necessary to cooperate with each other to extend or lower the temperature at that time. Feel the temperature rise, but keep the inhalation unobstructed.

What are the stretching exercises of skipping rope? 1. Side waist stretching essentials:

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.

Two: the essentials of arm extension:

1, pay attention to your shoulders and don't shrug.

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

Three: Hip stretching 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.

Four: the essentials of thigh extension:

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.

Five: Abdominal stretching essentials:

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

2, thigh extension action essentials:

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

What are the stretching exercises of skipping rope? 3 The target exercise of skipping rope should be gradual.

1, the goal of exercise: when exercising, it is a group every three minutes, with a total time of 30 minutes. If you find it difficult to jump rope continuously, you can jump 10 minutes on the first day and 15 minutes on the second day to increase the exercise time step by step.

2, the goal of speed: to maintain a balanced frequency. When I first started jumping, I was full of passion, and it was easy to speed up my movements involuntarily. But it is easy to get tired and it is difficult to lose weight.

3. Weight loss goal: Do what you can and write a weight loss plan. A planned weight loss will help you better understand the curve of your body changes and speed up the efficiency of weight loss.

There are stretching exercises to do. This is mainly to help the upper body exercise. Generally, the hands are separated and swing back and forth. And the waist should also move, generally twist the waist, try to twist the waist 360 degrees. You don't need to jump rope, so jump up, not quickly, just gently for a while.