What are the warm-up exercises for skipping rope?

Many people like sports like skipping rope, which does not require a large space or time constraints. When doing exercise, you must remember that appropriate warm-up exercises are essential. Rope skipping exercises often move the ankles and knees, which play a big role in our body's endurance. Let’s take a brief look at the issues related to rope skipping warm-up exercises.

1. Do some freehand exercises first to get your muscles excited, such as imitating the jumping movements of skipping rope. (1 minute)

2. Stretch the calf gastrocnemius and Achilles tendon. These two parts are the most important because they are always in a highly tense state during the entire skipping process. 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. (2 minutes)

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

4. 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.

5. To stretch the thigh tendon, lie on your back on the mat, bend your left knee, and use a skipping rope to wrap around your shin to prevent your left leg from straightening naturally. Use both hands to slowly and forcefully pull 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.

6. 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.

7. Flex your body and fold the skipping rope in half. Hold both ends with your hands and pull the rope tight, making it slightly wider than your shoulders. Raise your arms above your head. Bend your waist to one side, hold for 10 seconds, and then repeat in the opposite direction.

The above is a relatively simple answer to the question of rope skipping warm-up exercise. There are many sports in our lives, and the projects are also diverse. Everyone’s choice is different. To choose a sport that suits you, there are often many factors to consider. Many people do it according to their hobbies, and the results are often not so satisfactory.