Be careful!She skipped 4,000 rope daily for weight loss, and "jumped" into the operating room ...

As a cost -effective systemic fat burning exercise, skipping rope is helpful for strengthening cardiopulmonary function, improving physical coordination, and improving lower limb muscle strength. It has been respected by many fitness bloggers and is also the choice of many people who lose weight. However, recently, Ms. Wu, who weighing 93 pounds, wanted to lose weight, and skipped 4,000 rope every day, but she "jumped" out of the moon plate and ligament tortured.

Why do you hurt your knees?

Ms. Wu is 1.6 meters tall and weighs 93 pounds. She also wants to lose weight to 88 pounds. Seeing a lot of sports bloggers recommend the sport of skipping rope, she also followed 4,000 times a day and insisted on one month. Until one day, she felt that her legs were particularly painful. After the medical examination, she found that the half -moon plate and ligament were torn, and she had to undergo surgery. Ms. Wu said that after the inspection, she knew that her half -moon board had a somewhat deformity, and it was not suitable to do strenuous exercise.

Can I choose to choose with the simple and convenient fitness and weight loss exercises? "Of course! But people with poor lumbar spine, over injuries, overweight, crocodile heart disease, heart insufficiency, and hypertension and other diseases are not suitable for high -strength skipping training." Nanjing Zijin Hospital recovers rehabilitation Qi Yuliang, the person in charge of the treatment center, reminded that the skipping campaign should choose the appropriate venue and comfortable sneakers. The number of rope skipping should also be stepped down and gradually increase. "For example, if you quantitative 500 a day, you can jump in 10 times. For ordinary people, it is not recommended to jump more than 100 at one time. If it is a mild injury with a knee Methods, you can wear knee -knee or bone support bands. "

Qi Yuliang told reporters that skipping rope is a good aerobic training method. Without the premise of no relevant basic diseases, its movement itself does not cause much damage to the half -moon board and ligament. "Under normal circumstances, we can do some core muscles, the power training and warm -up exercise of the core muscle group, the lower limb muscle group, especially the shoulder joint, wrist joint, ankle joint, knee and other parts, which can reduce the risk of exercise damage." Qi Yuliang said that the training of blindly following the trend is not advisable. Usually pay attention to whether there is pain in the body, and exercise on the premise of clearing his physical condition. "

What will you choose to run VS?

Under normal circumstances, the intensity and time of aerobic exercise must be ensured, so as to consume the body's calories and achieve the purpose of burning fat, and rope skipping and running are all recommended daily aerobic training methods. Compared with the two, which kind of exercise is more likely to harm the knee?

"The skipping rope only generates some simple knee flexion and extension, and running should deal with various roads, uphill and downhill, etc. Compared with skipping rope, running is more likely to cause damage and impact on the knee." Qi Yuliang explained. However, rope skipping training also has a scientific and efficient training method, such as the "135 rope skipping training method", that is, the best ability to quickly skip the rope for 1 minute, and then rest for 30 seconds. Repeat 5 groups in this way, the effect can be achieved in a short time. "This kind of high -intensity intermittent training, that is, the combination of exercise methods with large intensity, high heart rate and low strength, and low heart rate. The effect of fat loss is good."

Experts remind that we need to correct a concept, that is, the core of weight loss is not to choose which kind of movement, but to see which movement we are more suitable for, and can persist for a long time. Do not exercise excessive exercise in order to pursue short -term effects. If you are in a weight loss, in addition to maintaining the appropriate amount of exercise consumption, you should also pay attention to controlling the intake of heat and fat, ensure sufficient sleep, always pay attention to physical changes, and seek medical treatment in time.

Edit: Xi Yuxuan

Data: People's Daily Online

*Reprinted, please indicate the official WeChat from Shanghai Yangpu

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