What are the warm-up exercises before skipping rope?

We all know that many people choose to jump rope in order to lose weight, because in the process of jumping our body fat will be fully burned after a certain period of time, our fat will burn through many channels, and then make our body become very beautiful. Of course, jumping rope is also a kind of exercise, not only exercise the legs, but also arms and other parts. Since it is an exercise, you need to do warm-up exercises, so what are the warm-up exercises before jumping rope? Let’s find out together!

Key points of the movement: Stand with your legs apart, straighten your back leg with the heel close to the ground, and bend your front leg straight forward, which is what we often call a lunge. Then lie on your back on the mat, lift and straighten one leg, put the skipping rope around the arch of your foot, and slowly and forcefully pull the leg towards your torso with both hands. Do each leg for 30 seconds.

1. Shoulder exercise: Fold the skipping rope in half, hold both ends of the rope with both hands and straighten it, with the distance between the two hands slightly wider than the shoulders. Use both hands to keep the rope taut while mimicking the paddling motion of a kayak. (1 minute)

2. Limb exercise: Lie prone on the mat, put the skipping rope around the right ankle, hold the two handles of the skipping rope with your right hands, slowly and forcefully pull the calf forward with the knee joint as the axis toward the hip, and maintain the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

3. Stretch the thigh tendon. Lie on your back on the mat, bend your left knee, wrap a skipping rope around your shin to prevent your left leg from straightening naturally, slowly and forcefully pull with both hands so that your calf is close to the back of your thigh, and hold for 20 seconds. Repeat the above steps with your right leg.

4. Stretch the back muscles and tendons. Stand up and bend forward, keep your knees relaxed, let your shoulders and arms hang naturally, stay relaxed, and continue for 20 seconds.

Now we know what warm-up exercises are before skipping rope, and we also know its benefits, because warm-up exercises can relax our bodies, both muscles and joints will be relaxed to a certain extent, which has many benefits to our bodies and also reduces the degree of injury to our bodies, so we must do a good job of warm-up exercises.