Guo Xuefu's 6 principles of skipping rope to reduce edema and protect ankle joints

Studies have shown that skipping rope can reduce appetite, promote metabolism and reduce edema. It has so many benefits that even female artists are fascinated by it! The popular girl group Dream Girls have been working out actively in preparation for their concert in April, using skipping rope to maintain their slim figures. One of the group members, Puff Guo, even insisted on skipping for half an hour every day, and after skipping for a month, she lost 1.5 kilograms. Doctors point out that skipping rope is simple and easy to do, with few restrictions on venues and equipment, and is very suitable as an aerobic exercise for weight loss, but you must also pay attention to warming up to avoid ankle injuries.

Guo Xuefu worked hard to lose weight by skipping rope. Not only did she get rid of edema, but she also lost 1.5 kilograms in one month. (Photo/taken from Puff Guo’s Facebook)

Rope skipping helps reduce appetite, promotes metabolism and eliminates edema

According to a study by the Department of Physical Education at Waseda University, skipping rope exposes the body's muscles and joints to impact from the ground, effectively reducing calorie intake. The rapid "up and down" movements can also increase intestinal function, affect hormone secretion, and reduce appetite. Studies have also shown that skipping rope can enhance the functions of the human cardiovascular, respiratory and nervous systems, and prevent various diseases such as diabetes, obesity, osteoporosis, hypertension, muscle atrophy, and hyperlipidemia.

Since skipping rope is simple and easy and can be done at any time, in terms of exercise volume, skipping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or dancing aerobics for 20 minutes. It can be said to be an aerobic exercise that takes less time and consumes more energy. It can also promote metabolism and eliminate edema. In recent years, some foreign fitness experts have particularly praised rope skipping. For example, French fitness experts have designed a "rope skipping progressive plan" specifically for women who want to lose weight.

When you are a beginner, you only need to jump in place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can practice "series jumping" every day, such as jumping for 3 minutes each time, for a total of 5 times, until you can jump continuously for half an hour at a time, which is equivalent to 90 minutes of jogging.

Warm up to prevent joint injuries

Luo Haoru, chief orthopedic physician at the Ren'ai branch of Taipei City United Hospital, mentioned that skipping rope has many benefits. It can be used as an aerobic exercise to effectively burn fat and reduce edema. However, repeated "up and down" movements may affect the ankles and knees. Many people who were injured in the outpatient clinic due to skipping rope were injured because the ankles and knee joints were fed back by the ground. It is recommended that people pay attention to the following 6 principles when skipping rope:

1. Before jumping rope, do warm-up exercises for the feet, legs, wrists, and ankles, such as bending the knees and twisting the ankles on the spot. After jumping rope, you can finish the exercise by marching on the spot.

2. When skipping rope, you can choose jogging shoes, which are made of soft material and light weight, and avoid heavy cloth shoes to avoid injuring your ankles.

3. For those who are new to rope skipping, choose a rope that is of moderate hardness, softness, and thickness. The grip is also ergonomically designed.

4. It is better to choose a venue with moderate hardness or softness, such as lawn, wooden floor or dirt ground. Do not jump rope on hard concrete ground to avoid damaging the joints and causing dizziness.

5. When jumping rope, you need to relax your muscles and joints, and coordinate the force of your toes and heels to prevent sprains.

6. People who are overweight should rise and fall with both feet at the same time. When jumping up, don't jump too high to avoid injuring your joints from excessive weight.