1, Precautions for skipping rope to lose weight
1. The length of skipping rope should be appropriate.
When skipping rope, you must choose the length of skipping rope. It is best to keep the length of skipping rope with both hands, below the shoulders.
2. Keep the forefoot jumping to the ground.
When skipping rope, you must keep your forefoot jumping to the ground, which can effectively alleviate the impact of skipping rope and reduce the damage to soft tissue and the vibration and injury to your ankle. Remember never to land on your heel or your whole foot, which will make your head shake.
3. Don't jump rope on the concrete floor
When skipping rope, be careful not to skip rope on the concrete floor, which will affect the joints and brain. It is best to jump rope on the lawn or on wooden floors and land. You can also spread a blanket or plastic on the concrete floor and then jump on it. It can effectively avoid the influence of skipping rope on the brain and joints.
If you are heavy, you must lift your feet.
For the fatter and heavier people, when skipping rope, both feet should take off and land at the same time, instead of jumping on one foot, or jumping while running, so as to avoid the damage to joints and ankles caused by overweight during skipping rope. At the same time, it should be noted that skipping time should not be too long, and you can have a rest every two or three minutes.
Overweight people are not suitable for skipping rope to lose weight.
Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead. Body mass index (BMI) = weight (kg)/ height (m) squared, and the normal value is between 20 and 25. Overweight over 25 years old, obese over 30 years old.
2. How to prevent injuries during exercise?
As more and more people begin to pay attention to fitness, exercise and weight loss, sports injuries caused by unscientific exercise methods are becoming more and more common. According to statistics, among the injured patients in the emergency department of the hospital, 7%-22% were injured because of sports. Its incidence rate is almost close to traffic accidents and industrial accidents. According to the incidence, the positions of sports injuries are: ankle joint, wrist joint, knee joint, waist and fingers, etc., and the serious positions are cervical and lumbar injuries (head-down diving, weight lifting barbell squeezing thoracic vertebrae, etc.). ). The main types of sports injuries are joint ligament sprain, muscle strain and soft tissue contusion, accounting for 80% ~ 99%, and fracture and dislocation account for 1%.
Although not all sports injuries will endanger life safety or lead to disability, it is necessary to actively prevent and treat sports injuries. Let's follow the sports medicine experts to learn the principles of scientific sports and prevent sports injuries!
1. Scientific fitness and exercise are the most important preventive measures.
For ordinary amateur sports enthusiasts, exercise is more about relieving stress, promoting health and reducing body fat. Therefore, we should reduce competition and enhance entertainment when exercising, so as to enjoy the process of exercise; At the same time, sports should be diversified as much as possible, avoiding a single way of exercise and striving for all parts of the body to be exercised. When choosing sports, we should also choose according to our personal situation, step by step, from slow to fast, from less to more, from short to long, from simple to complex. Take exercise as important as eating and sleeping, persevere and don't interrupt for a long time.
2. Pay attention to minor injuries and illnesses
A large part of chronic injury is due to the unscientific and reasonable arrangement of exercise amount in fitness exercise, which leads to local fatigue and eventually leads to overwork injury. There are also some people who develop chronic injuries because the acute injuries in fitness exercise are not properly treated or the injuries are not fully recovered and restored. Therefore, we should pay special attention to the timely and accurate treatment of acute injury, arrange the intensity and time of fitness exercise scientifically and reasonably, master the amount of exercise, and avoid the occurrence of various tissue injuries.
3. The preparatory activities should be sufficient.
Make full preparations before fitness exercise, which can effectively reduce the occurrence of sports injuries. Warm-up can not only improve the excitability of the central nervous system and overcome the physiological inertia of the body, but also increase the number of open capillaries in muscles and improve the elasticity of muscles. At the same time, it can also improve the function of motor organs, enhance the elasticity of ligaments, increase synovial fluid in joint cavities, and prevent muscle and joint injuries. If fitness training is carried out without any warm-up activities, the body functions can play a greater role in 20 ~ 30 seconds, while the internal organs can play a greater role in 2 ~ 3 minutes. The function of internal organs can not meet the requirements of muscle movement, which not only affects sports performance, but also causes dizziness, nausea, vomiting and even shock. Therefore, the potential threat of doing fitness exercises without warm-up activities is very great.
4. Pay attention to relaxation between exercises.
When you look at some fitness programs or instructions, you will definitely notice that there will be an interval of xx seconds (usually tens of seconds or minutes) between actions. Don't ignore this short interval. In fitness exercise, this kind of short rest can eliminate muscle fatigue faster and prevent sports injury caused by local overload.
In addition, relaxation should be carried out according to specific fitness programs. If you focus on upper limb exercise, you can do some lower limb exercise during the intermission. This can improve blood supply, deepen the inhibition of fatigue nerve cells in limbs and get rest, which is of positive significance for eliminating fatigue and effectively preventing sports injuries.
5. Pay attention to relaxation activities after fitness exercise.
After fitness exercise, through stretching and relaxation, the body temperature, heart rate, breathing and muscle stress response are restored to the normal level before exercise. The recovery after this kind of exercise is as important as the warm-up exercise before exercise, which is very meaningful for effectively preventing sports injuries. According to different fitness programs, targeted relaxation activities can prevent muscle tension and congestion after exercise and recover faster.
6. Prevent local burdens from being overburdened
When doing strength training, the load is too concentrated, which will cause excessive local burden on the body and cause sports injuries. If the knee joint squats and takes off too much, it is easy to cause bone injury; Too much duck walking will lead to the injury of collateral ligament and meniscus of knee joint. Therefore, monotonous exercise mode should be avoided as far as possible in fitness training to prevent local overload.
7. Strengthen the exercise of vulnerable parts
Muscle, joint capsule, ligament and other soft tissue injuries are common during exercise. Strengthening quadriceps femoris can prevent knee joint injury; To prevent shoulder joint injury, we should strengthen the exercise of deltoid, scapula, pectoralis major and biceps brachii. Therefore, consciously strengthening the exercise of vulnerable parts also plays an important role in preventing injuries.
8. Create a safe exercise environment
Fitness people choose safe venues, equipment and equipment, and know whether fitness equipment and equipment have undergone strict safety inspection. The air needs to circulate.
9. Choose the right clothes and shoes
Fitness people choose sports shoes according to their needs. The most important thing is to pay attention to functionality and be suitable for sports and sports environment. Proper sports shoes can reduce the risk of injury by 30%. If the shoes are not suitable, the feet will be under abnormal pressure for a long time, and the light ones will grind out bleeding bubbles, and the serious ones will lead to knee, ankle, toe joint and muscle damage, and even permanent structural deformity.
10. Other matters that exercisers should pay attention to.
Being full or hungry is not suitable for physical exercise. You shouldn't eat or chew food, such as chewing gum, during exercise. Stop exercising in the acute phase of the disease, and pay attention to self-monitoring for chronic diseases.