Ten minutes sessions on the rope equivalent of thirty minutes of running, if we consider the load on the cardiovascular and respiratory system and muscles.Jumping rope is perfectly suited as a warm-up exercises at the gym with a punching bag and so on.This is probably one of the best way to warm up the body before impact workout.

rope is not confined to avid sportsmen, but also beginners.However, many novices and experienced athletes often complain of pain arising in the legs after jumping rope.Why pain can occur?There are several main reasons that lead to pain in the legs.

first reason - a bad workout

Do not think that jumping rope is necessary immediately upon entering the room.First you need to at least five minutes to warm up by the usual swings hands, feet, squatting, bending back and so on.
At the same time the focus is on the hands, back and legs.Not bad a few times to sit down, but at a slow pace.This will stretch your knees.It is also worth paying attention to warm-up ankle.

After an easy warm-up you can start jumping rope at a slow pace.When will the sweating, the pace must be increased.

second reason - the wrong technique jumping

jumping rope must be carried out according to certain rules.Jumps are low, but frequent, with the legs do not bend.You should not always jump on two feet.When the feeling of tiredness in the muscles, you can hop on one foot, alternating every two or three jumps, as do the boxers.

when jumping back straight, eyes directed forward.In the first training must not jump more than two minutes for the approach, and then take a break to rest his legs, breath.In total, you can do three sets, otherwise the next day will be greatly hurt muscles.

third reason - especially physiology

Unfortunately, jumping rope is not suitable for everyone.The fact that some of us suffer flatfoot or underdeveloped muscles of the thigh, knee joints.If, after jumping rope feet hurt, it is best to visit a doctor.There are special exercises to eliminate the defects of the foot, the development of certain muscle groups.It may well be that in a few months you can start the course with a rope, feeling no pain, if eliminate the existing defects.

fourth reason - the wrong shoes

Quite often people come to the gym in a shoe that is not designed for jumping rope.It is best to jump barefoot.If this is not possible, wear sneakers or comfortable shoes.It is important that the shoes were size.When the shoe is small, the foot is compressed and when jumping the load is unevenly distributed in the leg.As a result, part of the muscle overstrained that leads to pain.