It is recommended to do stretching exercise after skipping rope. The reason for this is the following：
Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic. But remember, you must stretch after skipping rope, so as to make the muscles evenly distributed and prevent the phenomenon of "radish legs".
It should be noted that many people do not correctly understand the feeling of stretching, and think that stretching can't be done without pain, but comfortable stretching can be effective. If stretching hurts, don't continue stretching, it will hurt your muscles. In addition, stretching after exercise is also very important, which can restore muscles to normal rest length.
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Precautions for skipping rope:
1. Skipping rope should not be performed before meals and within one hour after meals: exercise before meals makes the digestive system excited, and strenuous exercise after meals will affect food digestion, because a lot of blood will gather in the digestive system after meals, which will cause stomach problems for a long time.
2. Don't drink a lot of water before and after skipping rope: Don't drink a lot of water before skipping rope, and don't drink water immediately after skipping rope until your body temperature and breathing return to normal.
3. Don't jump rope on the concrete floor: Because jumping rope is an intense sport, it is best not to jump 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.
People's Network-Jumping rope to lose weight is not suitable for everyone.
People's Network-Don't forget to stretch and warm up before the temperature drops.
Which part of skipping rope is the easiest to lose weight?
Where is the most obvious way to lose weight by skipping rope?
Do you know where skipping rope is the most obvious way to lose weight? There are many ways to lose weight in life. You can lose weight by controlling diet or drugs, and the healthiest one is exercise. Skipping rope has fewer restrictions on the venue, so many people try to lose weight by skipping rope. I'll tell you where skipping rope is the most obvious way to lose weight.
Skipping rope is the most obvious way to lose weight 1.
1, thin abdomen
When skipping rope, people's abdominal muscles can be well exercised, such as rectus abdominis, oblique abdominis and transverse abdominis. These muscles can help your abdomen contract inward, and can also give your abdominal muscles full exercise, so people with abdominal fat can use skipping rope to lose weight.
2, stovepipe
When people jump rope, the body will keep jumping up and down, which can make people's calf muscles, thigh muscles and quadriceps muscles move constantly and help burn excess fat in lower limbs. Skinny legs and thighs are effective. However, when skipping rope, because the leg force is relatively large, remember to massage after jumping, so as not to thicken the leg.
3, thin upper limbs
In the process of skipping rope to lose weight, not only the lower limbs need exercise, but also the muscles of the upper limbs, such as shoulders and arms, will continue to exercise, which will naturally make your upper limbs fat easily disposed of and make your arms look more perfect.
Correct posture of skipping rope to lose weight
1, jump and land with the forefoot, remember not to jump with your feet or land with your heels to avoid brain vibration. When jumping in the air, don't bend your body too much and become a natural bending posture. When skipping rope, breathe naturally and rhythmically.
2. Grasp both ends of the rope with both hands. At ordinary times, 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.
3. When rocking the rope forward, the big arm is close to the sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Use your wrist to make your hands move around the side.
Skipping rope to lose weight should be carried out step by step. The speed and time of skipping rope should be decided according to personal circumstances. At the beginning, each exercise time is 5- 10 minutes, and then the time is gradually extended.
Where is the most obvious way to lose weight by skipping rope 2
How to ensure the safety of skipping rope
Before skipping rope, it is best to exercise the whole body, especially the relevant parts, such as shoulders, arms, wrists and ankles, to avoid sprains and contusions. After skipping rope, the speed is from slow to fast, step by step. Takeoff and landing are the "tasks" of the forefoot. Because the heel touches the ground for a long time, there will be many hidden dangers-the brain, ankle and spine may be damaged to varying degrees. At the same time, the knees should be slightly bent to alleviate the collision between the knees and ankles when they touch the ground.
The ground must be flat, preferably covered with carpets or mats. It is not advisable to practice on soft soil, otherwise the rope rubbing on the ground will raise a lot of dust, pollute the child's respiratory tract and be bad for the eyes. Skipping time is generally not limited, but it should be avoided within half an hour before and after meals.
Matters needing attention
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. Before skipping rope, let your feet, legs, wrists and ankles do some preparatory activities, and then relax after skipping rope.
Can I jump rope directly without warming up?
A detailed warm-up is likely to take 30 minutes, but in real life, our time is more and more precious. The initial investment in going to the gym is likely to be only one or two hours. Taking 30 minutes to warm up seems extravagant. The preheating efficiency can be maximized. First of all, you can find a home treadmill for a brisk walk for 30 minutes. At this time, the human body is already hot, and then you can simply do some basic stretching. Finally, it is mainly called the training position in Japan for deep drawing. For example, in today's fitness leg exercise, let's do more stretching exercises of thigh root and leg muscles. Before exercise, all bones and joints must be warmed up. Generally, you should choose four or six postures to stimulate the muscles of shoulders and rotator cuff.
Warm-up of body muscles and joints, such as home treadmill, is a key warm-up plan for us. If you don't warm up well before fitness exercise and your joint coordination ability is not in place, then exercise will cause contusion to muscle tissue and damage and distortion to its joints. Remember to warm up before exercise to ensure that warm-up can stimulate every joint and muscle tissue in time and is not easy to cause injury. The purpose of warm-up is to stimulate my body and skeletal joints and improve my ambient temperature and blood circulation system. Generally, everyone uses a home treadmill or treadmill to warm up in the gym. Both of them can promote your whole body muscle tissue and make our body warm up quickly. Generally, this kind of full-body warm-up is the best, and you don't need to warm up for too long, otherwise you won't have the strength to practice later, just sweat a little.
How long does it take to warm up before fitness? The greater the intensity of fitness exercise, the longer it takes to warm up and repair. If there are aerobic endurance theme activities such as fitness and running, prepare with small energy in advance and contact at an instant speed after completion to prevent flexibility training brought by dead muscles. After physical training, the fitness exercise should be from shallow to deep, from slow to fast, from simple to difficult. You should do the most comprehensive warm-up exercise to release the pressure. Because of the great compressive strength of the competition, many people have different durations from gradually warming up to slightly sweating. Some people start sweating at the beginning, while others last longer, which may be related to age, physical fitness, compressive strength of warm-up, temperature and so on. There is no such thing as standardized warm-up time.
Gradually choose low-hardness fitness exercise as the leading activity, and high-intensity exercise has no theme activity in the human body, which is easy to cause injury. Therefore, it is generally recommended to do low-hardness fitness exercises, such as running, stepping on the axle, boating, yoga, Japanese worship and so on. Therefore, only you know the length of warm-up, but you must master the degree, without endangering the later practice or competition. If the warm-up time is too long or the compressive strength is great, it is likely to reduce your energy and cause fatigue, which is harmful to the later exercises. This is not our initial intention of preheating.
Skipping rope 10 taboo
Guide: For many people, skipping rope is a more convenient sport, and you don't have to go outdoors, so skipping rope is also liked by many people. But skipping rope also has many precautions. What are the taboos of skipping rope?
Taboo of skipping rope
Because skipping rope mainly moves up and down, you must pay attention to your posture and movements when jumping, be standard and keep your body straight. Moreover, it should be noted that when landing, the toes land first. In this case, knee and ankle injuries can be avoided. In addition, wear sports shoes when skipping rope. If the shoes you wear are not suitable, there will be no good cushioning effect. Finally, you will find that your feet are very painful before jumping a few times, which will also cause some damage to your feet. In addition, when skipping rope, don't choose cement floor, and don't choose cement floor, because cement floor is too hard, so there is no way to have a good buffering effect. If your movements are slightly wrong, you will wear your knees to some extent and hurt your health. There is no need to jump too much when jumping rope at first, because most people can't jump too many times without moving their bodies. Step by step, so as to avoid harm to the body.
Master common sense of sports
Because people exercise only to keep healthy, but if they don't exercise in the right way and don't master common sense, it will do harm to their health. For individuals, we must pay attention when exercising, if the posture is incorrect when exercising. And if you ask too much for your own amount, it will hurt your body, and it will be counterproductive at this time. And I have invested a lot of time and energy, so I must master the common sense of sports.
Is it really temporary to jump rope with thick legs?
Skipping rope will not thicken the legs, so it is a good aerobic exercise.
Many people have a misunderstanding about skipping rope, that is, skipping rope will make their legs thicker. In fact, this idea is not correct. Skipping rope won't make your legs thicker, only the incorrect skipping method can make your legs thicker. Correct and regular skipping can make the thigh curve more distinct, rather than make the thigh thicker. So in daily life, skipping rope can be used to exercise and has many benefits.
Jumping rope is a kind of sports game in which one or more people do various jumping movements on a looped rope. This game was called "Head Rope" in Tang Dynasty, "Jumping Rope" in Song Dynasty, "Jumping Hundred Ropes", "Jumping White Rope" and "Jumping Horse Rope" in Ming Dynasty and "Jumping Rope" in Qing Dynasty. Skipping rope, as an ancient folk entertainment of Han nationality, has been used every festival since the Southern Song Dynasty, and every household has to compete.
Jumping rope is a kind of sports game in which one or more people do various jumping movements on a looped rope. This game was called "Head Rope" in Tang Dynasty, "Jumping Rope" in Song Dynasty, "Jumping Hundred Ropes", "Jumping White Rope" and "Jumping Horse Rope" in Ming Dynasty and "Jumping Rope" in Qing Dynasty. Skipping rope, as an ancient folk entertainment of Han nationality, has been used every festival since the Southern Song Dynasty, and every household has to compete.
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Skipping rope has a long history. When Nu Wa "leads the rope in the mud and holds it by people", the rope will live with people. The ancients used ropes to keep records, and also tied harvested crops with ropes, or tied cattle and horses, tied prey and so on. Rope has become an important tool in human life. Therefore, skipping may have originated from primitive farming, hunting or military activities.
The 18th time in Jin Ping Mei, a novel of Ming Dynasty, the names "vault rope" and "jump hundred ropes" were used, both referring to skipping rope. Maybe the ancients were inspired by military activities. In the military training of tripping and avoiding tripping, they changed riding to single skipping, which gradually evolved and eventually became various skipping activities.
The earliest historical data of skipping rope is the pictures of skipping rope on stone reliefs in Han Dynasty, which proves that skipping rope has been carried out at the latest in Han Dynasty.