As the saying goes, exercise more in winter and get sick less; Lazy in winter, drink a bowl of medicine. Doing more health exercises in winter can improve the excitability of cerebral cortex, enhance the thermoregulation function of central nervous system, keep the body in balance with the environment, and effectively improve the body's disease resistance. Traditional health exercises such as skipping rope, jogging and kicking shuttlecock are simple and effective, and are highly praised by foreign fitness experts. □ Zhou Wenlian

Skipping rope to lose weight and protect the heart.

Skipping rope is a popular fitness exercise suitable for winter, which is easy to learn, time-saving and cheap. Skipping rope can promote blood circulation, protect the heart, improve vital capacity, make the mind clear and energetic, and lose weight. According to research, obese people can reduce their appetite by skipping rope before meals. Long-term adherence to skipping can train people's bounce, speed, balance, endurance and explosiveness, and also cultivate accuracy, flexibility and coordination.

Rich, a famous American fitness expert? Sang Danle believes that skipping rope is especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. It is an aerobic exercise that consumes less time and more energy.

Mam, a British fitness expert, affirmed the efficacy of skipping rope in preventing and treating diseases. He believes that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and menopausal syndrome. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.

Mock, a French fitness expert, specially designed a "progressive skipping plan" for female bodybuilders: at first, she only jumped at the same place 1 minute, and after three months, she could jump for three minutes continuously, and after three months, she could jump for1minute continuously. After half a year, she practiced "serial jumping" every day (for example, jumping for 3 minutes, ***5 times) until she jumped for half an hour. Tips: 1. The captain should wear soft and light high heels to avoid ankle injury.

Generally speaking, the hardness and thickness of the rope should be moderate. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.

3. Choose a lawn, wooden floor or mud with moderate hardness as the venue, and never jump rope on the hard cement floor to avoid damaging joints and causing dizziness.

4. When skipping rope, relax muscles and joints. Toes and heels should be coordinated. When landing, the forefoot should touch the ground and the big toe should be stretched down as far as possible. Don't touch the ground with the heel or the whole palm, so as not to cause foot injury.

5. Obese and middle-aged women should take off and land with their feet at the same time, and they should not jump too high.

6. Before skipping rope, relax your feet, legs, wrists and ankles to adapt to the next exercise.

7. The length of skipping rope varies from person to person, and the specific amount of exercise depends on personal physical strength.