Guangzhou Daily News (All Media Reporter Zhang Qingmei Correspondent Zhang Cancheng) Summer is here, and weight loss has become the focus of attention of many beauty-loving women. I heard that skipping rope is good for fat loss. Can the fat girl skip rope?
Will it hurt the knee?
The reporter interviewed Li Jieruo, director of the Sports Medicine Center of the First Affiliated Hospital of Jinan University. He said that fat people can also jump rope, but they must jump scientifically and master the intensity and frequency of jumping.
In addition, today's popular ropeless skipping rope, although it can also play a role in exercise, but if you want to lose weight, it is recommended to choose the rope skipping method, the effect will be better.
Fat people can jump rope
"In the outpatient clinic, patients often ask me, can I lose weight by skipping rope? Will skipping rope hurt my knees when I'm so fat?"
In this regard, Li Jieruo said that of course fat people can skip rope, and the weight loss effect is not bad, but they must jump scientifically and master the intensity and frequency of jumping.
Rope skipping is very effective in consuming fat. In the process of skipping rope, the arms need to be vigorously swung, the waist and abdomen need to maintain the balance of the body, and the legs and feet need to take off hard and control the body balance when landing, so that the body needs to be balanced. Many parts are "all-in-one moving", which consumes a lot of energy in a short period of time. In addition, skipping rope promotes blood circulation throughout the body, which can effectively improve the metabolism of fat.
So will skipping rope damage our knees?
How do we jump rope correctly?
Rope skipping is a common aerobic exercise. Daily skipping rope can help increase the muscle strength of the limbs, maintain the stability of the joints, and prevent spinal diseases. However, excessive exercise can easily cause damage to the knee joint. joint.
1. Choose a suitable venue: You can choose a venue with moderate hardness, such as professional sports playgrounds, sand venues, etc. It is generally not recommended to skip rope on concrete or hard ground, which will easily increase the stress of the knee joint, which will lead to knee cartilage. , Meniscus and cruciate ligament injuries;
2. Pay attention to coordination: Before skipping rope, you need to warm up to stretch the leg muscles. When skipping rope, you need to relax the muscles and joints. Both the toes and the soles of the feet need to be coordinated, so as to maintain a certain degree of tension in the joints. Excessive tension of the local muscles can effectively prevent the occurrence of sprains.
In addition, for heavier people or beginners, try to jump with both feet at the same time in the early stage of skipping to avoid skipping rope too fast.
When jumping up, it should not be too high, keep an appropriate distance from the ground, and pay attention to bending your knees slightly when landing;
3. Choose suitable shoes: when skipping rope, wear shoes with soft texture, light weight and good elasticity, which can avoid ankle sprains, and choose loose clothes to help the expansion of the limbs;
4. Choose the right rope: For people who skip rope, the rope should be soft, hard, thick and moderate in length, so as not to affect the exercise effect due to the improper length of the rope, and may cause injury.
During the period of skipping to lose weight, it is recommended to control foods that are too greasy and too sweet. The diet should be mainly light, eat more fruits, vegetables and whole grains. Do not eat too much each time you eat. Hydrate and get enough sleep.
The best choice for losing weight is "rope skipping"
Nowadays, cordless skipping is very popular. Many readers ask what is the difference between rope skipping and rope skipping. Is it better to choose roped or cordless?
In this regard, Li Jieruo said that for the need to lose weight, it is recommended to choose the rope skipping method, which will have better effect, because skipping rope with rope can help consume more calories, and the effect of weight loss and weight loss achieved is would be better.
When jumping rope to lose weight, you can choose beaded rope. The beaded rope is a string of beads that is more resistant to falling, and it is also relatively heavy. When skipping rope, it will be more rhythmic, which may be more conducive to weight loss.
Rope skipping and rope skipping are different in terms of exercise effects. Rope skipping can train upper and lower limb coordination, but rope skipping basically cannot do this.
Because there is no rope, there is no problem of coordination between upper and lower limbs. Although the coordination can be imitated, the difference is quite large.
Like the height of jumping between the two is different, the difference between rope jumping and ropeless jumping seems to be only in one rope, but it is this rope that plays a key role.
In the case of rope skipping, the technical requirements for allowing the rope to pass under both feet after jumping need to force the athlete to maintain a regular jumping rhythm and maintain a sufficient height. The calories burned are usually not as many as jumping rope.
The advantage of cordless skipping is that it is convenient and does not take up space. Although it does not consume as much calories as skipping with a rope, it is still better than not exercising.
Which effect is better for skipping rope to lose weight, corded or cordless?
It is recommended to choose rope skipping as much as possible.
You can compare, the same exercise duration, the same speed, rope skipping consumes more physical strength, which fully shows that the greater the exercise results, the greater the help for weight loss will naturally be.