Guo Xuefu jumps rope to lose 1.5 kg and has a secret to body sculpting

According to media reports, the slender artist Guo Xuefu successfully lost 1.5 kilograms and even improved her edema problem by skipping rope for half an hour every day for a month. Physical therapists point out that skipping rope, combined with aerobic and weight-bearing exercises, has a good effect on sculpting the lower abdomen, legs and other parts of the body. In addition, skipping rope can stimulate bones, which is also helpful for children to grow taller and prevent osteoporosis.

Artist Guo Xuefu has a slim figure, and the media reported that she successfully lost weight by skipping rope. (Photo/taken from Guo Xuefu's Facebook)

Skipping rope strengthens cardiopulmonary function and trains muscle strength

Rope skipping, which you and I played when we were young, is not just a game for children, but also an exercise that can promote health and sculpt the body, and it has many benefits. Rope skipping may seem simple, but since it requires the strength of the whole body, it is actually quite stimulating if you jump fast enough. Cathay Hospital physiotherapist Jian Wenren said that skipping rope can strengthen cardiopulmonary function, exercise muscles, and train the whole body's coordination and sense of balance.

Rope skipping can help children grow taller and prevent osteoporosis

In addition, skipping rope can strengthen bones through continuous vertical jumping, thus helping children and teenagers grow taller. At the same time, skipping rope is a weight-bearing exercise, which can stimulate bones and joints and prevent osteoporosis. Therefore, even for young people who have passed their puberty, skipping rope is a good exercise option. However, if you already have severe osteoporosis, skipping rope is not suitable for you, so as not to aggravate your condition.

Moderate rope skipping helps lose weight and sculpts the whole body effectively

In addition to these benefits, skipping rope requires contracting the lower abdomen and exerting force on the calves, which can also help with weight loss and body shaping. As for the weight loss effect, it is related to the individual's weight and skipping speed. Therapist Jian Wenren said that if the speed is one jump per second, the formula for calculating the calories burned is "weight (kg) x time (minutes) x 0.1 (calorie)".

For example, a person weighing 60 kg skipping rope for 30 minutes consumes 60x30x0.1=180 calories.

The slender artist Guo Xuefu has many fans supporting her. (Photo/taken from Guo Xuefu's Facebook)

It is recommended to skip rope for 15 minutes each time.

However, it is quite difficult for most people to jump rope continuously for 30 minutes. Therapist Jian Wenren reminded that people should focus on their own physical fitness and start by jumping rope for 3 to 5 minutes, and then gradually extend it to 10 or 15 minutes after getting used to it. Under the condition of physical energy overload, it is recommended to jump rope for 15 minutes each time, and it can be done every day.

Warm up before skipping rope and choose a rope of appropriate length

Before jumping rope, be sure to do 3 to 5 minutes of warm-up exercises, focusing on rotating the shoulders, wrists, knees, ankles and other joints. You can also run and jump a little to warm up until your whole body is slightly warm. In addition, you should also choose a rope of appropriate length. People can step on the rope with their feet and hold the handle with their hands. If the forearm and upper arm are vertical at 90 degrees, it means the length is appropriate.

Jump gently and bend your knees slightly. Jump rope correctly to reduce injuries.

When jumping rope, don't forget to choose a wide space and wear shoes to avoid jumping barefoot to avoid sports injuries. Therapist Jian Wenren pointed out that when skipping rope, if you bounce lightly on the balls of your feet and slightly bend your knees when landing, it will be less likely to injure your knee joints. In addition, if the bones and muscles of middle-aged and elderly people are insufficient, skipping rope is not suitable for them. People who are overweight often have a poor sense of balance, and their weight puts more pressure on the knee joints, so they are not suitable for skipping rope.

Don't forget to end your exercise after marching in place or stretching and skipping rope

After jumping rope, you cannot sit down or lie down immediately. You must do cool-down exercises first, including marching on the spot, walking, stretching, etc. Stretching can stretch and relax muscles, help blood return, promote blood circulation, and also help prevent radish legs.