First of all, you must be prepared for exercise, preferably about 20 minutes, especially in all joints, otherwise skipping too much is easy to get hurt. When I first started skipping rope, I didn't pay attention to preparing for practice, so I often got hurt. After doing it, the probability of injury will be much smaller.
Second, you can't jump if your leg hurts. Be sure to rest until it hurts, or your leg will become an old injury, which is very troublesome.
Third, the venue should be chosen. If you can only jump on the concrete floor, you must also choose the flat ground without potholes. Otherwise, it is easy to cause uneven stress and leg injury when skipping rope. I used to jump rope on the uneven floor, and even though I did some warm-up exercises, I was injured.
Fourth, strengthen leg muscle training. Sometimes, your physical strength has reached the standard of jumping many times, but in fact, your leg strength has not reached that level, and you can't bear such great strength. Therefore, if you exercise more than your muscles can bear, you will be easily injured.
Fifth, I don't know how many groups you jump. If you have 3000, you can jump five or six groups. I think you exercise a lot. In fact, keeping 65,438+020 beats per minute should be able to lose weight. If each group has 5 minutes, you can jump 600, 3000 can jump 5 groups, plus 1 minute between groups.
If the exercise is too intense, it is easy to get hurt, and secondly, it is not aerobic exercise and you can't lose weight.
I used to jump rope to lose weight, and I lost about 10 kg in two months. I am very satisfied. It hasn't rebounded yet.
People who exercise regularly can get more oxygen and less lactic acid from carbohydrates during exercise, so muscles will not feel obvious pain.
Therefore, we should do more exercise at ordinary times, get ready before exercise, and do some muscle relaxation activities after exercise to promote blood circulation, so that muscle pain can be relieved.