Stretching after skipping rope

Rope skipping is a sport that many people like, and it is also an aerobic exercise suitable for many people. By skipping rope, people's physical fitness can be greatly improved, and their resistance and immunity can be enhanced. Of course, after skipping rope, you need to perform stretching exercises according to certain methods, otherwise you are likely to experience leg pain the next day. Next, I will introduce to you how to do stretching exercises after jumping rope!

1. Stretching exercise after skipping rope: side lunge stretch

Stretching and relaxing effect: After just finishing skipping rope, doing this exercise can make you feel particularly comfortable. The tense muscles relax and this action helps form beautiful lines on the inner thighs. Maintain the movement for 40 seconds.

Action: 1. Assume the straight-arm side-stretching position with the left leg straight.

2. Bend forward and lower your head while straightening your arms and placing your palms on the ground.

3. To enhance the stretching effect, move your hands as far forward as possible where they touch the ground.

4. Repeat the above steps with the other leg.

2. Stretching exercise after skipping rope: cross your legs and touch the ground with your hands

Stretching and relaxing effect: This action targets the knee joints and calf tibia that are overly tense when skipping rope. Do this movement mindfully and hold for 40 seconds.

Action: 1. Stand in front with your legs crossed and feet side by side.

2. Stretch your legs, bend forward, and touch the ground with your hands.

3. Switch the positions of your legs and repeat the above steps.

3. Stretching exercise after skipping rope: adductor muscle stretch

Stretching and relaxing effect: Mainly stretches the adductor muscles deep in the legs to prevent leg discomfort after skipping rope.

Action: 1. Sit down, bend your knees, place your feet together and close to your body, and hold your feet tightly with both hands to ensure they are tightly together.

2. Slowly move your knees toward the floor. When you reach the limit, maintain the position for a few seconds and then return to the starting position.

4. Stretching exercise after skipping rope: calf stretching

Stretching and relaxing effect: Stretching of the calf muscles is suitable for all sports that use the legs. This stretching can be done before and after skipping rope to avoid discomfort caused by tight calf muscles.

Action: 1. Stand about one step in front of the wall, push the wall with your hands, and stand with your feet hip-width apart.

2. Step your left leg forward with your knee bent, keeping your left knee directly above your foot, without leaning to one side.

3. I feel my right calf muscles being pulled. Switch sides and stretch your left calf.