[Bring health home] How big is the skipping rope to the knee?

Author:Shenyang hygiene Time:2022.07.29

Recently, the fitness boom has been set off on the Internet. More and more people have begun to join the ranks of "Liu Genghong Girls". Slimming and beauty have become the belief of many girls. We all know that the most important thing to lose weight is the regular diet and reasonable exercise to achieve the best results. There are so many fat burning exercises. Which one will you choose?

Rope skipping is a high -fat exercise, and it is very convenient. It only needs a skipping rope to start exercise anytime, anywhere. The skipping rope is also very simple. Basically, as long as there are ropes, you can learn. As more and more people choose to skip rope fitness, many people have knee pain. So, how big is the injury to the knee skipping?

In fact, most of the weight -bearing aerobic training, including running, fast walking, climbing, etc., will put pressure on the knee. And what is the particularity of skipping rope? The rope skipping is pressed to the knee joint, and in addition to the bone structure of the knee joint, the knee joint also includes local cartilage and half -moon plate. The skipping rope will form a local impact on the bone tissue of the knee joint, the remote end of the femur and the proximal tibia. The middle structure is a half -moon plate, sliding film in the joint, and bone, that is, cartilage. If it is continuously impact, it will damage the cartilage, half moon plate, and even the pine bone under the cartilage to cause bone marrow edema. Therefore, friends with knee joint diseases, such as cartilage damage, cymbal softening, semi -moon plate injury, ligament damage, and small partners who are too heavy, do not recommend choosing weight -bearing aerobic training. You can choose non -negative weights such as swimming and cycling. sports. However, if it is the joint of the joints of the joint, the rope skipping is very healthy. As long as the action is standardized, the protection is in place, and the intensity is reasonable, you don't have to worry too much about the health of your knee joint.

How to avoid damage after knowing the principle of jumping rope?

1. warm -up

Rope skipping is a strong movement, so you must prepare sufficient preparation activities before the official start. In particular, pay attention to the preparation of muscles around shoulders, elbows, knees, wrists and ankles. Reasonable warm -up will increase the stability of the muscles around the joints and reduce the chance of injury. Recommend a warm -up exercise, walking back and forth before and after duck steps: two feet are narrowed and squat, squat until the hip joint is lower than the knee joint, and use the front foot to take a small step forward (must be a small step).

Second, the correct posture of skipping rope

The rotation of the rope should have a rhythm at a constant speed, and the toes (this can alleviate the impulse of the knee, reduce damage to the soft tissue and the vibration and damage to the ankle bone). The movement is as light as possible with elasticity. Both shoulders are relaxed, and the waist and abdomen are tightened. When jumping up, the body is naturally bent (do not straighten the calf, otherwise it will be super tired and easy to thickened). At the same time, the breathing must be rhythmic.

Third, prepare for preparation

1. Wear sports shoes with good shock absorption and buffer, absorb the energy of vertical direction, and reduce the burden of joints. 2. Choose the venues of the lawn, floor and mud land in a moderate, and moderate, and do not jump on the hard cement floor.

Fourth, reasonable planning for measurement

Initial: You can jump once a day, two groups each time, and 200 starts in each group without time. The purpose is to be familiar with this sport, while avoiding problems caused by non -standard movements at the beginner stage, and strengthening the body's ability to adapt. Don't jump to a little physical strength, injury starts from the deformation of action.

Mid -term: Gradually increase the number of skipping rope, and it also needs to be controlled for the completion time.

Late period: There is no need to have strict requirements for the number of rope skipping. It can be completed at a faster frequency and time. For example, 5 groups of speed jumps per day, 3 minutes each, and 60-90 seconds intermittent.