Jumping not only increases muscle and reduces fat, but also prevents bone relaxation and massages internal organs! The doctor teaches you to jump correctly and not hurt your knees

The weather is too cold and too hot, rainy or empty... When it is not suitable for sports, do not jump to home sports with the highest CP value. It not only can achieve maximum heat consumption in a short time, but also the equipment is easy to carry and collect, making it easy to obtain, and can help reduce weight without spending a lot of money. What are the advantages of

jumping and other hidden versions? What are the common myths and truths about jumping? Finally, don’t forget to watch the little jumping tinker. Only by avoiding the damage from sports can you enjoy the full benefits of jumping.

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In fact, in addition to helping to lose weight, jumping can also help you lose weight. There are six benefits that are beneficial to the whole body:

Fleshing and losing weight: jumping can move to the whole body with just one jump. According to the various sports consumption hot scales of the National Health Agency, the heat consumed by jumping quickly for 30 minutes is more heat than swimming, riding and most ball sports.

Strengthen cardiopulmonary and muscle strength: Beating can strengthen cardiopulmonary function. Because the jumping movement mainly uses three forces of isometric contraction, center-detachment, and centripetal-centered thigh muscle to train muscle generation strength, it can train the muscle strength and contraction speed of different muscle groups at the same time.

Prevent bone relaxation: The body will produce "resistance" (also known as "resistance") when jumping, while "high strength" movements such as jumping, climbing, and jogging help build and maintain bone density. According to the Ministry of Viagra's "Guidelines for Clinical Treatment of Bone Relieving Symptoms", engaging in movements with ground reaction forces of more than twice the weight, such as repeated jumps, jumping, stepping, stepping movements, etc., can improve the bone density of lumbar spine and femoral cervix in women before and after stopping. However, if you already have bone relaxation or other fracture risks, it is recommended to consult the doctor first.

Massage the inner body to relieve constipation: During the jumping process, the up and down vibration will be massaged into the inner body to stimulate blood circulation, promote the new Chen Daixie and carry away the body to a lot of waste. The famous doctor, Lu Xuda, pointed out that when jumping, you can increase the movement of the waist and hips as much as possible, which can help strengthen the stomach and relieve constipation.

Training sense of balance: Jumping uses hand swing and foot jumping to complete the action, and uses limbs and the whole body to train the control ability of sympathetic and parasympathetic nerves (i.e., self-discipline nerves) and enhance the combined and coordinated effects of different muscles.

Helping Growth: Chen Yicheng, a physician who evaluates children and puberty, said that jumping can help Growth, but persisting in appropriate exercise is also important. Physical therapist Xu Fangsheng suggested that teenagers who are developing normally in clinical practice and are about to enter puberty can adopt a sports combination of "action coordination skills + cardiopulmonary aerobics + core stability", such as swimming, jumping, fancy jumping, yoga balls and ball activities, to help stimulate growth.

Jumping and hurting your knees? Will jumping to thicken your calf? Doctors crack myth

But you may have heard: jumping can easily damage your knees and grow your legs? Zhou Liwei, director of the Rehabilitation Department of the Affiliated Hospital of Asia University, explained that jumping will not cause the aforementioned phenomenon. If you feel inappropriate in your legs after jumping, it should be caused by jumping, not warming up your body, or you will not stretch after exercising.

Zhou Liwei pointed out that the jumping is the vertical force of jumping on the spot, and the reaction force suffered by both legs when jumping is relatively low, and jumping can strengthen the lower limb muscles. "As long as you have strong muscles, it is not easy to hurt your knees."

The reason why the public thinks that jumping can nourish the legs is because jumping mainly uses calf muscles, so the muscles will congestion and burp after exercise, causing the legs to feel thicker. However, as long as you use tension and massage to relieve the tightness of the calf.

The heavy-duty doctor, Mr. Lu, once shared that the length of the snail is easy to control, easy to grasp, and can accurately adjust the exercise force and distance. Especially after jumping, you can directly stretch the muscles to make the line lengthen and become more precise, so jumping is also a good stretching tool.

How to jump? You must know the skills of jumping

The doctor suggests that you can wear sports shoes with good shock absorption and dampness. When you jump, use your front foot to jump lightly. When you hit the ground, your knees can sway slightly to reduce the burden on your knee joints. If middle-aged and elderly people have insufficient bones and muscle strength, and have excessive weight and old knee injuries, it is more inappropriate for jumping.

In addition, you should fully warm your body before jumping. If you don’t do a warm exercise, your heart cannot keep up with the jumping speed. It is easy to feel breathing. In addition to gradually slowing down the speed, you can breathe with your mouth and nose at the same time, squat your feet slightly, hold your upper body in front of you, and hold your knees with both hands to facilitate breathing.

Finally, before starting exercise, you need to learn to master the three key points of jumping, including length, grip posture and standing posture. The steps to jump the leap movement are reminded as follows:

1. Eyes and eyes move forward.

2. When preparing for movement, hold the jump handle with both hands and gently tuck the upper armpits.

3. The height of the two hands should be consistent and hold it from the outside to the inside.

4. When holding the grip, do not clamp or intersect the thumb and index finger. Slide the snail so that the forearm is higher than the elbow.

5. Knee is straight and not bent.

6. Step the middle line of the skeleton on 1/3 of the front end of the foot and straighten the skeleton.

After reading this, you can regain the jumps you played in sports classes as a child, making it the best fitness partner and a good tool for slimming!