Ten minutes of training on the jump rope is equivalent to thirty minutes of running, if you consider the load on the cardiovascular and respiratory system and muscles. Jumping rope are great as a warm-up when exercising in the gym, with a punching bag, and so on. This is probably one of the best way of warming up the body before the shock training.
Rope are not only avid sportsmen, but also beginners. However, many for both beginners and experienced athletes often complain of pain that occurs in the legs after jumping rope. Why pain can occur? There are several main reasons that lead to pain in the legs.
Do not think that jumping rope should immediately when entering the room. First you need at least five minutes to warm up with the usual swings hands, legs, squats, back bend and so on. While the emphasis is on hands, back and legs. Well several times to sit down, but at a slow pace. This will allow you to stretch your knees. Also pay attention to warm-up the ankle.
After an easy warm up you can start jumping rope at a slow pace. When you start sweating, the pace should increase.
Jumping rope should be performed according to certain rules. Jumping low, but often the legs will not bend. Don't always jump on two legs. When a feeling of fatigue in the muscles, you can jump on one foot, alternating them every two or three jumps, as do boxers.
When jumping back straight, eyes looking forward. In the first training you should not jump more than two minutes for the approach, then take a break to rest the legs, breath was restored. All you can do three sets, otherwise the next day much will hurt your muscles.
Unfortunately, jumping rope is not suitable for everyone. The fact that some of us flat-footed, or bederich underdevelopment of muscles of the knee. If, after jumping rope feet hurt, it is best to visit a doctor. There are special exercises to correct defects of the foot, the development of specific muscle groups. It may well be that in a couple of months you can start training with a rope, feeling no pain, if repair of existing defects.
Very often people come to training in shoes which are not designed for jumping rope. It is best to jump barefoot. If this is not possible, wear sneakers or comfortable sneakers. It is important that the shoes were in size. When the Shoe small the foot is compressed and when jumping the load is unevenly distributed on the leg. As a result, the muscles perenapravljaetsja that leads to pain.
Rope are not only avid sportsmen, but also beginners. However, many for both beginners and experienced athletes often complain of pain that occurs in the legs after jumping rope. Why pain can occur? There are several main reasons that lead to pain in the legs.
The first reason is a bad workout
Do not think that jumping rope should immediately when entering the room. First you need at least five minutes to warm up with the usual swings hands, legs, squats, back bend and so on. While the emphasis is on hands, back and legs. Well several times to sit down, but at a slow pace. This will allow you to stretch your knees. Also pay attention to warm-up the ankle.
After an easy warm up you can start jumping rope at a slow pace. When you start sweating, the pace should increase.
The second reason – incorrect jumping technique
Jumping rope should be performed according to certain rules. Jumping low, but often the legs will not bend. Don't always jump on two legs. When a feeling of fatigue in the muscles, you can jump on one foot, alternating them every two or three jumps, as do boxers.
When jumping back straight, eyes looking forward. In the first training you should not jump more than two minutes for the approach, then take a break to rest the legs, breath was restored. All you can do three sets, otherwise the next day much will hurt your muscles.
The third reason is the features of physiology
Unfortunately, jumping rope is not suitable for everyone. The fact that some of us flat-footed, or bederich underdevelopment of muscles of the knee. If, after jumping rope feet hurt, it is best to visit a doctor. There are special exercises to correct defects of the foot, the development of specific muscle groups. It may well be that in a couple of months you can start training with a rope, feeling no pain, if repair of existing defects.
The fourth reason – the wrong shoes
Very often people come to training in shoes which are not designed for jumping rope. It is best to jump barefoot. If this is not possible, wear sneakers or comfortable sneakers. It is important that the shoes were in size. When the Shoe small the foot is compressed and when jumping the load is unevenly distributed on the leg. As a result, the muscles perenapravljaetsja that leads to pain.
