According to media reports, Puff Kuo, a slim artist, successfully lost weight 1 month by skipping rope for half an hour every day, and even improved the problem of edema. Physiotherapists pointed out that skipping rope combined with aerobic and weight-bearing exercise has a good effect on body sculptures such as lower abdomen and legs. In addition, skipping helps to build bones, help children grow taller and prevent osteoporosis.

Skipping rope strengthens heart and lung function and trains muscle strength.

Skipping rope, a sport that you and I played when we were children, is not only a game for children, but also a sport that can promote health and shape, with many benefits. Jumping rope seems simple, but because it requires the strength of the whole body, if you jump fast enough, it is actually a big exercise. Jian Wenren, a physical therapist at Guotai Hospital, said that skipping rope can enhance heart and lung function, exercise muscles and train the whole body's sense of coordination and balance.

Skipping rope can help children grow taller and prevent osteoporosis.

In addition, in the process of vertical jumping, skipping rope can make bones strong, so it helps children and teenagers grow taller. At the same time, skipping rope is a heavy load exercise, which can also prevent osteoporosis in the process of * * * bones and joints. Therefore, even for young people who have passed the developmental stage, skipping rope is a good exercise choice. But if you already have severe osteoporosis, it is not suitable for skipping rope, so as not to aggravate your condition.

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Moderate skipping is helpful to lose weight, and full-body sculpture is also effective.

In addition to these benefits, skipping rope also requires abdominal contraction and calf strength, which also helps to lose weight and shape. The slimming effect is related to personal weight and skipping speed. Therapist Jian Wenren said that if you jump at the speed of 1 sec, the calculation formula of calorie consumption is "weight (kg) x time (min) x0. 1 (calories)".

For example, 1 a person weighing 60kg skips rope for 30 minutes, and the calories consumed are: 60x30x0.1=180 =180 calories.

Step by step skipping is recommended 15 minutes each time.

But it is difficult for ordinary people to jump rope for 30 minutes in a row; Jian Wenren's therapist reminded people to focus on physical fitness, starting with skipping rope for 3 to 5 minutes, and gradually stretching to 10 minutes and 15 minutes after adaptation. In the case of physical load, it is recommended to skip rope 15 minutes every time, every day.

Warm up before skipping rope and choose the right length of rope.

Be sure to warm up for 3 to 5 minutes before skipping rope. The key point is to rotate the joints such as shoulders, wrists, knees and ankles. You can also run and jump to warm up slightly. In addition, you should also choose a rope with the right length. People can put their feet on the rope and hold the handle. If the forearm and upper arm are 90 degrees perpendicular, the length is appropriate.

Bounce gently, bend your knees slightly, jump rope correctly, and reduce injuries.

When skipping rope, don't forget to choose a wide venue, wear shoes and jump, and avoid barefoot, so as not to cause sports injuries. Jian Wenren's therapist pointed out that when skipping rope, the forefoot bounces gently, and the knee bends slightly when landing, which will not hurt the knee joint. In addition, if the middle-aged and elderly people are short of bones and muscles, it is not suitable for skipping rope. Overweight people tend to have a poor sense of balance, and their weight puts more pressure on their knees, so they are not suitable for skipping rope.

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Don't forget to stop exercising when you stand still or jump rope.

You can't sit or lie down immediately after skipping rope. You must do relaxation exercises first, including standing still, walking and stretching. Bracing can stretch and relax muscles, help blood return, promote blood circulation, and also help prevent radish legs.