The ninth day of rope skipping, the number of skipping ropes increased from 1200 to 1500 for two consecutive days, divided into three groups, with interspersed with 120 opening and closing jumps, 50 squats, 100 back kicks, and 100 hip high-fives indivual. There is still no discomfort in the knee. Skip scientifically without hurting your knees! The picture below shows my healthy knee after skipping for nine days.
1. Squat tips to share with you
1. Keep your head high and look forward. 2. Separate your legs, keep your toes forward, keep your feet the same width and parallel to your shoulders, and let your arms hang down naturally, adjust your breathing. 3. Squat slowly, squat until the thighs are parallel to the ground, the knees should not exceed the toes, the back should be straight, and the back should not be collapsed. When getting up, force the thighs and drive the body to stand up slowly until the legs straighten and return to the starting state .
2. Sharing tips for opening and closing jumping
When jumping upwards, raise your hands above your head, gently jump your legs, and spread a certain distance to the sides without too much amplitude. .
When falling down, your hands should be dropped naturally, the palms should touch the sides of the hips, and the legs should be kept closed from the thighs to the heels when retracting.
3. To share with you the crotch high-five skills.
Stand upright with your hands flat. After the start, lift the left knee actively, and drive the hip on the same side to lean slightly forward. The knee lift angle can be greater than 90 degrees, and the hands are high-five under the left thigh, and then both hands are raised sideways again. After that, the same movement is applied to the right knee to complete the right high-five. Repeat in this order.
4. To share with you skipping tips
When skipping rope, the center of gravity should be on the forefoot.Bend your knees slightly. The feet should not be more than 1 inch off the ground when jumping. Keep your upper body upright and look ahead. When skipping rope, use your wrists and keep your elbows close to your body. Use your ankles, calves, knee joints, and hip joints together to push up your body through the forefoot. The toes point down when the feet are off the ground.
The comparison of the belly on the first day and the ninth day after exercise:
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