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After jump rope exercise, do you need to warm up and stretch?


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Does jumping rope need warm-up and stretching? Can definitely say: need to warm up, also need to stretch. But such an affirmative answer, will seem rough, still need to take into account the actual situation for further discussion.

The basic principle of exercise: both warm-up, but also relaxation.

The importance of warming up before exercise and relaxing after exercise is self-evident. No warm-up on the direct exercise, its direct disadvantage is that elevated risk of exercise, so that exercisers are more likely to be injured. Its indirect disadvantage is that it reduces the efficiency of exercise, which is often ignored by many exercisers.

When you have a full warm-up, blood, synovial fluid and other body fluids into the relevant parts of the muscles, joints, on the one hand, to enhance the body's excitement, on the one hand, so that these body parts more flexible, which will be ready for the next formal exercise. Effective, full warm-up, exercisers will feel formal training, the body more energy, training more in place, body feeling, training rhythm and so on become better.

Specifically to jump rope, after the body warm-up, upper and lower limb joints flexible, heart and lungs have been activated, the body can adapt to a variety of jump rope program faster, training efficiency, training quality can naturally improve.

As for the relaxation after the end of jumping rope, can have two roles, on the one hand, let the body gradually calm, on the other hand is the targeted stretching of the lower limbs, can let the large and small leg muscles effectively relax down, faster recovery of elasticity, reduce the subsequent delayed muscle soreness, also very conducive to the subsequent improvement of the level of rope skipping. In fact, whether jumping rope or other training, effective relaxation can achieve such an effect.

Jumping rope program, decide the importance of warm-up and relaxation.

Some people have asked, I only jump rope for 15 minutes each time, but also warm up and relaxation? Obviously, warm-up and relaxation, and "how to train, what to train, how long to train" has a lot to do with.

First of all, let's be clear. If you are a serious exerciser, then at least three times a week should be consistent exercise, each exercise length should reach 30 minutes or more (in fact, 30 minutes is not enough, it is best to reach 45 to 60 minutes). Under such basic exercise requirements, warm-up and relaxation are necessary. But if you just play ticket, a jump rope only ten minutes or so, occasionally jumping for fun, then warm up or not, relaxation or not, it does not matter. Because, this is not exercise, but entertainment. Entertainment, what to warm up, relaxation! Next, and you "how to jump" related?

jump rope

If you just jump slowly and evenly, after jumping 20 or 30, rest for a while, the whole process is more relaxed. Then, this jumping method itself is low intensity, almost equivalent to the "warm-up intensity", there is no need to warm up specifically.

If you are using high intensity jump rope training, such as many groups of fast jump rope, then the warm-up is necessary. If you are in the strength training, then jump rope training, then the warm-up session is not necessary, because the body itself is already hot.

But no matter how you are going to jump rope, the imperial line is recommended that you do a special leg stretch after jumping rope, especially the calf muscles. No relaxation stretch after jumping rope, will lead to the calf muscle is difficult to natural relaxation. Long-term in a tight state, will make the calf in the exercise more easily fatigue, thus reducing the efficiency of the movement. Another bad thing is that it will make your calf muscles become stiff and hard to touch, without the smoothness of the muscle line, which will also make you feel that your calves are thick.


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