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Attention to "jump" movement jump the body better

  Speaking of sports, many Chinese people choose to go walking, jogging and other well-known form, but few people concerned about the "jump" movement. Germany, a recent study found that the appropriate jump can not only stimulate the body's vitality of the system, but also enhance the physical strength of health is very useful. Experts called on the public to pay attention to "jump" movement, healthy exercise can not be less "jumping force."
 
  Adult, and jump less
 
  "Ma Lan blossom twenty-one, twenty-five six, twenty-five ... ..." lives in Beijing's Xicheng District, Liu aunt still remember childhood dance rubber band singing songs, "the campus or the open space, three or four individuals, The bite stretched into a geometric figure, the other one or two people in the bungee circle turn, jump, hook legs. "Liu aunt laments, 20 years did not jump, fast jump does not move.
 
  A stride, a jump, the ball into the! Filed in the shooting scene, engaged in media work, Mr. Wang eyes shine. He said: "The University often play basketball, every time in the field at least jumped dozens of times, feel like a swallow, vertical and horizontal golf course.Work can be more and more busy, less exercise, let alone find a friend about the ball, "Now it 's breathless when you jump twice.
 
  The State Sports General Administration of Sports Science researcher Yuan Tinggang said jumping is worried: "affected by the degree of muscle and skeletal development, jumping from the adolescent rising period, over to the adult after a stable period, after 30 years of age, muscle As the muscles and nerves are not fully exercised, their ability to jump is likely to be premature before they reach the age of 30, "he said, adding that the lack of exercise in young and middle - aged people is increasing.
 
  Reporters interviewed 45 adults, 75.6% of people said no jump, only 24.4% of people often jump, mainly to accompany their children to skipping and so on. 95.6% of people think that their jumping ability, "no time", "jump does not move" is a common cause.
 
  "Jump less" three problems
 
  In South China Normal University, Professor of Sports Sociology Lu Yuanzhen view, people in the jump there are three major issues.
 
  Consciousness is poor. "Health China 2030" Strategic Research Report "shows that China's 18-year-old residents in more than 83.8% of people never take part in exercise, regular exercise accounted for only 11.9%. People do not know much about jumping, do not know what good, how to skip the science, the current science education related to very few. The survey shows that the fitness of the respondents to participate in fitness, fitness walking and running the most popular, the proportion was 68.1% and 20.5%, only about one percent of people choose badminton, table tennis and other sports.
 
  Jump does not move. "Daily Mail" study shows that adulthood, jumping about the same speed than the running to use 24% more energy. Jump on the human body requires a higher, such as a strong muscle explosive, nerve active excitement and so on. Once the physical decline is easy to jump does not move. Yuan Tinggang said, weight gain, power decline also affect the spring force. To 25 to 29-year-old young men, for example, back force (core strength measurement of the main indicators of the lower back) decreased significantly from 133 kg in 2000 down to 125.7 kg now.
 
  Jump wrong. To the whole squat position to the ground, it will impact the joints and connective tissue, increasing the chance of injury. Jump too long, such as adolescents more than 20 minutes or adults more than 10 minutes, easily lead to knee injury.
 
  Jump good body good
 
  Related research shows that 10 minutes of jumping activity is equivalent to jogging for 30 minutes. Jumping has the following main benefits.
 
  Nursing heart. Sports can promote blood flow, speed up metabolism, especially skipping, shuttlecock, jumping tendons, dance and other bounce exercise, but also enhance the heart and lung function, thereby improving cold tolerance.
 
  Strong bone. US studies have shown that jumping can stimulate bone formation. Adhere to do every day to jump up and down the women, hip bone mineral density can increase by 3%.
 
  Brain. Jumping movement, the body can supply the brain more energy, so that the brain is more agile thinking and reaction.
 
  Tighten the muscles. Regular play, leapfrog, etc., can tighten the body muscles, the elimination of excess fat on the buttocks and thighs, compact body symmetry.
 
  Improve blood circulation. Jumping can fully stimulate the foot blood vessels and acupuncture points, and promote blood circulation meridians. In addition, people often bounce, the body digestion and absorption are good.
 
  Enhance the ability to jump
 
  Experts advise, although the benefits of improving the ability to jump a lot, but the actual movement to do what, according to their physical condition for targeted training.
 
  2 to 3 years old: Try to jump. Children learn to walk, the parents can pull the child's hand, or leaning on his waist, so he tried to use toe support, standing 1 to 2 minutes a day. But also standing on stairs or tree pier and other objects on the jump, but the height of objects can not exceed 15 cm, and parents to protect their children to ensure safety.
 
  3 to 18 years old: frequent jump. Jump 100 to 200 times a day, you can move forward, jump up, larger children can try to carry a dumbbell weight jump or dunk, jumping serve and other exercises. If the physical condition is good, on this basis can increase exercise intensity.
 
  18 to 45 years old: persist in jumping. Every day at least 5 to 10 minutes of jumping practice, skipping, shuttlecock, reentry run, touch the basket and so is a good choice.
 
  45 to 70 years: control jump. Do not recommend too much jumping movement, but if the physical condition is good, can choose to dance, jogging in situ and other non-violent activities, can still achieve good fitness results. Note that people with heart disease, high blood pressure and other chronic diseases, especially to avoid strenuous exercise.
 

  Finally, Rui Tinggang also gives some of the tips in the jumping movement: 1. "Pull" preheat indispensable. Before and after the jump, it is best to do about 5 minutes of ankle and muscle stretching exercises. Specific methods are: legs open shoulder width, to the outside of the foot on the ground, feet slowly inward flip. 2. Pose ready. Take the jump, the knees squat, waist and horizontal plane was 30 to 50 degrees, the front foot of the pedal to force the same time, put the ground before the feet, and then quickly transition to the whole foot, Keep your body balanced. 3. Choose a good place, put on "equipment." The best in the absence of obstacles and flexible ground movement, select the air cushion and non-slip shoes.