Current location - Health Preservation Learning Network - Slimming men and women - Effect of skipping rope on muscles and calves
Effect of skipping rope on muscles and calves
Skipping rope will thicken the formation of calf muscles.

Jumping rope is a systemic exercise, which requires good coordination of upper limbs, lower limbs and trunk to complete the action, and all joints, muscles and ligaments are also involved.

It can not only effectively increase the strength of ankle-knee ligament and lower limb muscles, but also ensure the coordinated development of upper and lower limb muscles, reduce fat, and improve the body's responsiveness and flexibility. Because skipping rope is a whole-body exercise, it will affect the calf muscles.

If girls jump rope to lose weight and shape, they must stretch before jumping rope, which can reduce the formation of calf muscles to some extent.

Three rope skipping and weight loss stretching actions:

(1) Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, your back leg straight, your front leg bent and your body vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.

(2) 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 try to get close to your hips. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.

Extended data

Precautions for skipping rope to lose weight:

1. The captain should wear soft and light high heels to avoid ankle injury.

2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. It is best to choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

4. When skipping rope, relax muscles and joints, and coordinate toes and heels to prevent sprain.

Fat people and middle-aged women should lift with their feet at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.

6. Let your feet, legs, wrists and ankles do some preparatory activities before skipping rope, and you can do some relaxation activities after skipping rope.

People's Network-Skipping rope to lose weight and stretching can help you effectively prevent your calves from getting thicker.