This effective type of cardio training is used in everyday practice by many experienced trainers around the world. If you jump skillfully, you can reduce your weight by several kilograms in a month.
Jump rope - a miracle device strengthens the abdominal muscles, tightens the figure, increases the tone of the body, an energy-consuming way to lose extra calories.
According to American studies, jumping rope training burns approximately 1,200 calories in 60 minutes. Such sports activities normalize the functioning of the heart and respiratory organs.
A jump rope is a compact, cheap, small-sized equipment. Exercises with it improve coordination, agility, and balance. Now let's talk in detail about exercises with a jump rope for weight loss.
How to jump correctly?
First, warm up. Jumps are performed in place with a minimum lift off the ground. Later the load increases. Jumps are done alternately on the left (or vice versa), then on the right, on both legs.
The next type of jump is “boxer”. They are performed by boxers - these are ordinary jumps from side to side. Task No. 2 - jump back and forth, run in place, scissors, compass, run in place with knees raised high.
In total, you need to do 20 exercises of various loads. Further details about each of them. Don’t forget, jumping rope exercises are a great way to relieve your stomach!
Does jumping rope help you lose weight?
Training with this simple equipment really leads to weight loss. In addition, such jumps strengthen blood vessels and the heart. Jumping rope increases overall endurance. If you think that only your legs are involved during jumping, you are mistaken. This equipment is successfully used for weight loss by volleyball players, speed skaters, gymnasts and other athletes.
The leg muscles experience increased stress during training. And along with them there are also the buttocks, back, abdominal muscles and arms
Exercises allow you to develop flexibility and improve coordination of movements. Overall, you will get a toned figure. Of course, this is not strength training and the muscles will not be pumped up. But they will strengthen, and most importantly, fat will burn. Efficiency directly depends on the frequency and duration of classes.
What exactly are the benefits of jumping rope for weight loss? The fact is that jumping allows you to achieve a high heart rate in a short time. It is this parameter that is so important for getting rid of extra pounds.
Of course, many people are concerned about how many calories you can actually burn. On average, you can burn 600 calories in one hour of training. This is true for a weight of 60 kg. You can calculate how much you will spend using the formula weight x 9 calories. High intensity exercise burns up to 1000 calories.
How to jump correctly. How many times?
During the first week, all loads are kept to a minimum. We perform jumps in one approach for 5-10 minutes. Then we perform them every other day or once a day.
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Between each exercise you need a 30 second break, consisting of stretching and bending. We forget about proper rest. You need to be constantly on the move.
Every next week we gradually increase the number of exercises to 10-15 minutes. The lesson will only take an hour of your precious time. It includes 3-minute breaks with intense exercise.
It will be great to alternate jumping with running and walking in place. Rhythmic music will be a good addition to muscle training. Let's move on to a set of exercises with a skipping rope.
Exercises for a flat stomach
Numerous positive reviews indicate the high results of exercises with a skipping rope for weight loss and belly reduction. If you need to focus on the formation of a flat, toned tummy, then you should turn to a wide range of special exercises with a skipping rope, developed specifically for this purpose.
In complexes for creating a flat stomach, the emphasis falls not only on jumping, but also on bending exercises, in which the abdominal muscles will be maximally involved
In such complexes, the emphasis falls not only on jumping, but also on bending exercises, during which the abdominal muscles will be maximally involved. We suggest you consider the most common and easy-to-perform exercises with us:
- standing bends;
- sitting bends.
To perform the exercise of the first group, it is recommended to take a “feet shoulder-width apart” stance. The jump rope must be folded in half, taken from both ends, spreading your arms as far as possible at the top. And in this position you can bend in any direction: alternately left, right, forward.
Regarding the second complex, the following exercise is considered one of the most effective for tightening the abdomen: you need to sit on the floor so that your legs are stretched forward. The rope should be folded in four, grasp it with your hands and, using the tilt of your body, try to reach your toes.
This exercise can be alternated with this, no less interesting: you need to sit on the floor with one leg bent and the other straightened. The jump rope should also be folded four times, put it on the floor and step on it with a bent leg. Next, you need to perform a smooth bend back, during which you use a jump rope to pull the bent leg to your chest.
As a result of regular training with a skipping rope, cellulite disappears as lymph flow is activated
All these exercises for the abdomen with a jump rope can be performed one by one, and also alternated with complexes for the legs and calves.
Advice! Each abdominal tightening exercise should be performed at least 20 times. An indicator of stopping and changing exercises should be a feeling of pain in the abdomen or a burning sensation.
A set of exercises for daily training and combating calories
Now let’s look at how to do jumping rope. Any workout always begins with a warm-up. In this case, these are high jumps at a minimum distance from the floor. Don't forget about the rope - it should pass under your feet during the upward movement. For 2 rotations of the rope, 2 low jumps are made.
Then the pace increases and the load increases. From light jumps we move on to alternating jumps on one and then the other leg. The exercise puts stress on the ankle. Jumping from side to side has already been discussed above. You can jump, imitating a skier.
Anyone who had a jump rope as a child knows jumping rope with a crossover. An effective exercise is the so-called. “Pendulum” - jumping back and forth.
In aerobics, there is the concept of “scissors” - lying on your back, you cross your legs one by one. This exercise can also be done standing while jumping rope. Leg exercises with a jump rope improve the appearance of your legs without visiting special gyms or exercise machines.
Skipping as a weight loss technology
If jumping rope is chosen as a way to lose weight (see reviews), it should become a regular activity for at least a month. To ensure that the body has enough time and resources to recover after significant energy expenditure, it is advisable to exercise every other day. If the loads are light, daily training is not harmful.
It is important to remember that the start should not be too abrupt. If a person has not been involved in sports before this moment, it is better to start with short workouts - no more than 15 minutes. Gradually, both the load and duration of classes need to be increased. The body will adapt and its level of endurance will increase.
Skipping for the purpose of losing weight, first of all, affects the quality of:
- hips;
- buttocks;
- legs,
- belly;
- side
During training with a jump rope, the muscles of these parts of the body work. They become toned, elastic and toned. Your legs get slimmer quite quickly. As a result of regular exercise, cellulite disappears as lymph flow is activated.
If a person has not been involved in sports before this moment, it is better to start with short workouts - no more than 15 minutes
In addition to the effect associated with the disappearance of excess weight, exercise with a skipping rope has a positive effect on other organs and systems. First of all, it is respiratory. The skills to breathe correctly, restore breathing are developed, and the vital capacity of the lungs expands.
Skipping is also a “plus” for the circulatory system and bloodstream organs. Blood circulation is activated. The walls of blood vessels also acquire the necessary tone. Leg exercises also help prevent varicose veins.
Undoubtedly, exercises with a skipping rope have a positive effect on the musculoskeletal system, preventing various types of spinal curvature and correcting posture. That is, the effect of skipping, chosen as a means of losing weight, on the body is complex.
Advice! You need to choose the right jump rope for successful training. The recommended cable diameter is approximately 0.9 cm. The length directly depends on height. You need to stand in the middle of the rope and pull it up. If the ends of this sports tool reach the level of your armpits, the length is ideal for you.
How to choose a jump rope for exercise
It turns out that the jump rope has varieties. For rhythmic gymnastics you need a thick nylon thing. It is heavy, so it flies well. This variety belongs to the weighted type. With its help, the muscles are well loaded.
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How to choose good equipment? You need to take it, fold it in half, find the middle, stand on it and see if the arms will reach your armpits. If it does, then this is the ideal option.
Which jump rope is better?
The price of the product is not decisive for the effectiveness of training. The main thing is that you like her and fit her height. To make sure of this, just step on the middle of the rope. Its elongated ends should reach the armpits. People with a height of up to 1.6 meters should opt for a “lace” 2.1 meters long. For those who have an average height of 170-175 cm, a 2.5 meter long exercise machine is suitable.
There are several types of jump ropes:
- Regular ones with a rubber cord and plastic handles. They are the most affordable.
- High load models. They are specially weighted. This option is suitable for more experienced and trained people.
- Express. They are designed in such a way that they allow you to quickly rotate the rope and make a large number of jumps.
- Electronic, the most “smart”. They themselves count the jumps and even the number of calories burned. A more expensive option, but very convenient for beginners.
You need to choose equipment depending on the body’s preparedness for physical activity.
Why do you need to exert yourself every day?
Exercises on a gymnastic rope are a wonderful cardio exercise that burns subcutaneous fat. This method of losing weight increases your heart rate and reduces the number of injuries. If you take this wonderful sport seriously, you will eventually lose weight, correct your posture, and improve the condition of your vestibular system.
Tips for beginners
Double jumps are great for burning calories. But only those who have learned how to do simple jumps can perform them. Be sure to do a warm-up and a cool-down at the end.
Warm-up consists of jumping without a rope, on the spot. It is enough to jump like this for just a minute. Then you need to stretch the calf muscles and tendons. To do this, lie on the mat with your back, lift one leg, placing the rope over your heel. Pull it towards you, then do the same for the second leg.
Then stand up, fold the rope and grab it with both hands. Place your hands shoulder-width apart. Raise them with the rope above your head, moving them backwards. In the same position, without bending your arms, lean forward and to the sides.
When you have warmed up your muscles, you can move on to jumping. Don't jump high, just get a couple of centimeters above the floor
During your first lessons, perform jumps with your feet together and your feet apart. Jump like this for no more than 5 minutes. Then the same number of half-turns. Next, move on to spinning the rope backwards and jumping your legs together. Jump for 3 minutes. And finish your workout by jumping next to each other first. This is when the rope rotates next to the body. And then inside when you jump in the cord arch. 2 minutes is enough.
Over time, complicate the complex, add new exercises. Increase the intensity and duration of your workout.
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