Puff Kuo tried to lose weight by skipping rope, which not only eliminated the edema, but also lost weight 1 .5kg after jumping/month. (Photo/taken from Puff Kuo Puff's Facebook) Jumping rope helps to reduce appetite and promote metabolism and edema.
According to the research of the physical education department of Waseda University, skipping rope impacts the muscles and joints of the body from the ground, effectively reducing the calorie intake, and the rapid "up and down" exercise will also increase the intestinal operation, affect hormone secretion and reduce appetite. Some studies have also pointed out that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system, and prevent diabetes, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia and other diseases.
Because skipping rope is easy and can be done at any time, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption, and can also promote metabolism and eliminate edema. In recent years, some foreign fitness experts have paid special attention to skipping rope. For example, French fitness experts have designed a "progressive skipping program" for women who want to lose weight.
For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times, until you finish jumping 1 time and jump for half an hour, which is equivalent to jogging.
Fully warm up to prevent joint injury.
Luo Haoru, the attending physician of Orthopaedics Department of Renai Hospital of North United Hospital, mentioned that skipping rope has many benefits, which can be used as aerobic exercise to effectively burn fat and eliminate edema. However, repeated "up and down" movements may affect ankles and knees. Many people who are injured by skipping rope in outpatient clinic are caused by the force of ground feedback acting on ankles and knees. It is suggested that people should pay attention to the following six principles when skipping rope:
Before skipping rope, let your feet, legs, wrists and ankles do warm-up exercises, such as bending your knees and twisting your ankles in place, and then stop doing exercises after skipping rope.
When skipping rope, you can choose jogging shoes, which are soft and light, and avoid heavy cloth shoes, so that your ankle will not be injured.
For novice rope skipping, choose a rope with moderate hardness and thickness. The handle is also ergonomic.
It is best to choose turf, wood floor and mud with moderate hardness, and never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness.
When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains.
Overweight people should rise and fall with their feet at the same time. Don't jump too high, lest you hurt your joints because of too much load.