1. Stretch the back of the calf.

2, calf and thigh back stretching.

3. Stretch the outside of hips and the back of thighs.

4. Leg gastrocnemius stretching.

5. Stretch the front thigh and open the hips.

6. Stretch the back and back of the leg.

7, groin and abdominal stretching.

8. Stretch the back, armpits, buttocks and legs as a whole.

9. Stretch the inner thighs and back.

10, inner thigh stretching.

Skipping rope is an aerobic exercise, which can eliminate excess fat in the body and make muscles elastic. Relieve muscle tension and make the body more relaxed. Make the body easier to exercise, thus improving the coordination of the body. Can expand the range of motion of the body, stretching will make the movement unconstrained.

It can prevent muscle sprain. It helps to maintain the flexibility of the body, and the body will not become more and more rigid with age. It can make muscles firmer and lines smoother. Promote the rapid excretion of lactic acid produced by muscles during exercise and reduce its acid stimulation to muscles. Stretching the outer membrane of muscle promotes the increase of muscle tolerance. Increase muscle flexibility and reduce the possibility of injury.

Precautions for skipping rope

1. Skipping rope is not allowed within one hour before and after meals.

Exercise before meals makes the digestive system excited, and strenuous exercise after meals will cause a lot of blood to gather in the digestive system, which will affect food digestion for a long time and cause stomach problems.

2. It is not advisable to drink plenty of water before and after skipping rope.

Don't drink plenty of water before skipping rope, and don't drink water immediately after skipping rope. Don't replenish water until your body temperature and breathing return to normal.

Don't jump rope on the concrete floor.

Because skipping rope is an intense sport, it is best not to skip rope directly on the concrete floor. You can choose lawns, wooden floors and clay floors with moderate hardness, or you can spread blankets or plastics on cement floors to reduce the impact on joints and brains.