After 30 minutes of jumping rope, my legs don t feel anything, does this really work?

Does jumping rope make legs thicker?

I've been working out for 9 years and am now a fitness instructor. I hope my experience has been of some help to you. First of all, you try to stand up straight, keep the calf muscles naturally tight, measure the calf with a soft ruler, and then sit on the chair and lift the calf up, keep the calf muscles relaxed, and measure it a second time.

What did you find? My result was that the first measurement was one centimeter less than the second. That is, a calf with tight muscles is thinner than a calf with relaxed muscles.

In fact, skipping rope is a very elastic aerobic exercise, it can not only make the muscles tight and convenient to practice, suitable for anyone, any season, any place, is a popular sport, many fitness experts at home and abroad in recent years particularly recommend rope skipping, because the rope skipping effect is excellent.

Although jumping rope is a good fitness method, if you don't pay attention to the warm-up before jumping rope and the stretching after jumping rope, it is easy to get injured and your legs become thicker

1) Warm up: Warm up your body first, you can simply raise your arms, kick your legs, bend over, and bounce up and down a few times. Wait until your body starts to feel a little warm.

It should be noted that before jumping rope, you should do more leg preparation than other exercises, so that the muscles and bones of the legs are more prepared, so as to prevent sprains during exercise, a total of 2-3 minutes.

2) Start the following stretching exercises:

1. Stand up straight, take one step back with one leg as much as possible, and keep the soles of your shoes on the ground. The leg behind you stays straight, the front leg is bent, and the body is vertical. Pull your arms back as far as you can, hold for 8-12 seconds, and do it again with your legs.

2. The person stands up straight, stretches one leg forward and keeps it straight, bends the hind leg, stretches the body slightly forward, and pulls the arms in front. Hold for 8-12 seconds, switch legs and do it again.

3. Stand up straight, stilt one leg, grab the shoe with your hand, and try to get as close to the buttocks as possible. Keep your hips balanced, knees together, and the upright leg slightly bent. If you have trouble maintaining your balance, you can hold on to a wall or chair for 8-12 seconds, then switch legs and do it again.

Generally speaking, the time required for a full set of stretching exercises is about 10-12 minutes, and the joints and ligaments of the body can be opened when the movements are in place. However, it should also be lengthened or shortened according to the temperature of the weather at the time. Feel your body temperature rise, but keep your breathing open.

To start jumping rope, you should start with 1 minute, and after 1 minute, you can do 20 sit-ups, rest for 1 minute, and jump for another 2 minutes. After 3 days, you can jump for 5 minutes (first 2 minutes, do 30 sit-ups, rest for 1 minute, then jump for 3 minutes), and after 1 month, you can jump for 10 minutes in a row (jump for 5 minutes, do 50 sit-ups, don't rest, jump for another 10 minutes). Finally, do the stretching exercises above so that you can prevent your legs from getting thicker.

You should also pay attention to your diet and not increase the amount of food you eat at will. In this way, you can do more with less.

This shows that your approach is incorrect.

Half-hour rope skipping exercise is effective for physical health.

There are two situations, one is because each person's physical fitness is different, and the other is because the sports foundation is different, so the physical strength is insufficient.

The second is the problem of posture, the correct posture is to look forward, the back should be straight, and the arms and elbows should be about the same.

Degree angle, swing the rope with wrist strength.

Jump with your feet together, jump rhythmically on your toes or forefeet, and bend your knees slightly when you land.

In addition, maintaining proper and correct breathing is also a necessary guarantee to ensure the quality of the jump rope.

You're still not skilled, it's good if you're skilled.