The skipping rope causes the half -moon plate to tear, do you really skip the rope?

Recently, the news that many women have tear at the half -moon board due to overloaded rope frequently appear on Weibo hot search. Could the rope skipping have become "high -risk sports"?

Rope skipping is a very common fitness exercise. Many people often exercise through rope skipping, especially female friends like to lose weight through rope skipping. But if the posture is incorrect during the rope skipping, it is easy to cause exercise damage. Because the human body jumps and falls, it will cause a certain impact on the joints and spine. If the legs fall straight, it will make the impact more. Damage, excessive pressure of the spine disc, which may cause semi -moon plate tear, ligament strain, and increased symptoms of disc herniation. Therefore, the skipping movement varies from person to person.

In order to avoid damage, during rope skipping exercise,

You need to pay attention to the following points:

01

Warm up before the rope skipping, and fully move the joints and near the muscles.

02

Adopt the correct posture, keep your body stand upright, look the front, your feet are slightly separated, your knees are slightly flexed, the front foot is on the ground, and the distance from the ground should not be too high.

03

Choose a well -modeled lawn, wooden floor, and mud land. Try not to skip rope on hard cement ground to avoid damage to the joints and spine.

04

Rreat people and middle -aged and elderly people should use both feet to rise and fall at the same time, so as not to damage the joints due to excessive load.

05

When skipping rope, don't blindly pursue the quantity and time, just appropriately.

4 warm -up movements, effectively reduce the risk of injury!

Ankle activity

Air -jump warm -up

Leg muscle activation

Wrist activity

If you use rope skipping as a means of fitness and weight loss for a long time, it will cause great damage to the knee joint. It is recommended to exercise a multi -motion combination.

Yuanfengtai News

Supply Beijing Huasheng Rehabilitation Hospital

Edit Yuan Zifeng

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