What are the exercises after skipping rope?

Rope skipping has always been popular among people. Generally speaking, the process of rope skipping is very simple and not complicated, so it is very popular among people. Generally speaking, when we skip rope, the rope style we choose is very important, because if we are not careful, we will hurt our ligaments. Therefore, we should do enough warm-up exercises after or before skipping rope. So what are the exercises after adjustment?

Let’s first talk about the necessity of stretching, the appropriate time and benefits of stretching, and the disadvantages of incorrect stretching.

1. The necessity and benefits of stretching

Stretching increases the body's flexibility. Some people think that flexibility is something only gymnasts need. No. People with stiff bodies and ligaments are more likely to get injured during sports and daily life, which is why the elderly are particularly prone to fractures. Stretching can make the coordination between muscles, ligaments and joints more gentle (this is really hard to describe!), reduce the possibility of joint and muscle injury, and reduce the possibility of back problems. Sometimes after a day of hard work, you are prone to back pain the next day. This is because you did not stretch in time. So after a day of hard work, you can spend 20 minutes stretching to relieve muscle soreness. Keep your joints healthy. Stretching can actually be considered a type of strength exercise, the most basic one, which makes the body feel soft and strong.

2. Time

Basically, people who rarely exercise need to stretch about 3 times a week to maintain body flexibility. Each session takes 30 minutes. People who exercise a lot should stretch 7 days a week, 2-3 times a day. It doesn't take that long to repeat various stretching movements until the body feels flexible again.

Stretching is not part of warm-up. It is best to do it after warm-up because the muscles and joints are already in an eager state at this time, and stretching is most effective at this time, minimizing the possibility of injury. The most effective time for stretching is probably after exercise, but I still recommend stretching before and after exercise. You can divide the 30-minute or 20-minute stretching into two 10-minute stretches. In this way, you can complete a perfect workout.

3. Disadvantages

I won't say much about this, I believe everyone who exercises knows it - muscles are prone to soreness, the knees are particularly prone to injury (I will mention the disadvantages of excessive stretching later), muscles are also easily strained, and there are a lot of problems.

Over-stretching can result in a greater chance of injury. So, you can't overdo anything, even stretching to prevent injuries, otherwise you will get hurt. And the body will lose the sensitivity of many senses due to excessive flexibility.

Generally, after skipping rope, we need to do some stretching exercises, because this can exercise the muscles and bones and increase the body's elasticity. Generally, we will feel tired after skipping rope, and the muscles will be sore. We should do some fat-burning exercises appropriately to make the body feel soft and strong, and pay attention to our usual diet, which should be light.