Why are skipping rope calves particularly sore and how to avoid skipping rope calf soreness

This phenomenon is normal, because jumping rope has a lot of load on the ankles and calves, so at first the calves will be very painful, there will be swelling pain, soreness, after a period of training and waiting for your joints and muscles to gradually adapt to this situation can gradually improve.

Of course, massage equipment can also be used to assist in massaging and relaxing muscles. For example, the championship sports fascia gun and the like have a good effect on relieving muscle soreness after exercise.

Muscle soreness after skipping rope is generally due to poor blood circulation caused by strenuous exercise, lactic acid accumulation, and slow metabolism of the legs. 1. Stretching and stretching muscles, which can accelerate the relaxation of muscles and the relief of antagonistic muscles, the specific operation is to carry out static stretching exercises on the sore and calm department, keep the stretched silver belt for 2 minutes, then rest for 1 minute, and repeat 3 times;

2. Massage, massage the sore parts to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief;

3. Hot compress, which is the most effective way, can promote blood circulation, improve the metabolism of the sharp lu, and accelerate the relief and recovery of muscle soreness;

4. Oral administration of vitamin C and vitamin E can promote the synthesis of collagen in connective tissues, help accelerate the repair of damaged tissues and relieve soreness;

<>Warm up

Before jumping rope, it is best to move the whole body, especially the relevant parts, such as shoulders, arms, wrists, ankles, to avoid sprains, contusions, etc., and carry out appropriate warm-up exercises to make the body enter the state.

Choose the right location

Skipping rope should choose a relatively open, flat place, such as playgrounds, squares, parks, etc., and choose a lawn with moderate hardness and softness. Wooden floors and dirt floors, do not choose narrow, uneven roads, and should not be too the ground, on the road, so as not to cause ankle injuries.

Choose the right shoes

When skipping rope, try to wear less, it is best to wear sportswear or light clothing, the top should be short, do not wear a long coat, windbreaker, shoes should choose oil, elastic, soft, light weight soft-soled cloth shoes or sneakers.

Control the amount of exercise

Skipping rope time, the amount of exercise should be gradual, people who have just learned to skip rope, should choose the number of times they are in age, 20-30 years old jump 110-130 times, 30-40 years old, jump 90-100 times, 40-50 years old, jump 80-90 times, over 50 years old, jump 70-80 times, when the body gradually adapts to the rope skipping exercise, you can extend the rope skipping time as appropriate, increase the amount of exercise.

Jump rope correctly

After starting to jump rope, the speed varies from slow to fast, step by step. To relax the muscles and shut down, the toes and the number of blind heels should be used at the same time to prevent sprains, fat and middle-aged women should use both feet at the same time, at the same time, the jump should not be too high, so as not to close the early Bi Belt Section due to too much weight and injury, in addition, people with serious heart, liver, kidney and other organic diseases should not jump rope.