How to jump rope correctly to lose weight?

Jumping rope is an entertainment familiar to everyone since childhood.
Many still perceive it as children's entertainment. Meanwhile, a jump rope is a serious sports equipment; many athletes use a jump rope to stay in shape; many fitness trainers use a jump rope as one of the options for sports activities to lose weight and get in shape. Exercises on a jump rope help burn calories, develop the cardiovascular system, and actively develop the muscles of the legs and shoulders.

Jump rope is an effective exercise machine for children and adults

This projectile is suitable for girls and boys.
It can be used from 4-5 years old. In order for the learning process and the classes themselves to be comfortable, effective and safe, it is necessary to correctly approach the issue of choosing a jump rope. Its length should correspond to the height of the child. It is advisable to buy an adjustable model. You can check how well the cord fits by placing your baby exactly in the center of the projectile. When pulling the ends, they should reach the level of the armpits. No less important is the diameter. The optimal indicator is from 0.8 to 0.9 mm. The handles of the jump rope should fit easily in the athlete’s palms and not slip. To teach how to hold a projectile correctly, you need to place it in the child’s hands with a cord to the inside of the hands, which must be relaxed. The correct location is at the back on the floor. During the jump, the child must rotate the rope, turning not the whole arm, but only the hands. Legs should be slightly bent (required). If for a long period a child cannot handle the projectile correctly, you should first teach him to rotate with each hand in turn.

How to choose a jump rope according to your height

When choosing, first of all, pay attention to the size or length of the rope. A cable that is too short will hit your legs and head during exercise.

A cord that is too long will drag along the ground. All this will make training difficult, uncomfortable and even impossible. To determine how long the jump rope should be, be guided by the child’s height. The table below will help you choose a jump rope according to your height.

Before purchasing, “try on” the jump rope. Let the child take the hands and step on the middle of the rope with his feet. The handles should reach your armpits. This length is suitable for the baby. When choosing a projectile, you need to take into account that even two or three extra or missing centimeters can negatively affect the safety and efficiency of jumps. Therefore, it is better to choose a model with adjustable length. They include special clamps. Such products will allow you to adjust the rope exactly according to your height.

Three stages of training

Let's look at how to teach a child to jump rope. You need to understand that despite its apparent simplicity, this is far from the easiest exercise, so you should start no earlier than 4-5 years.

At the first stage, you need to teach the child to bounce on the spot

It is important to teach your child, when performing jumps, to first touch the ground with his toes when landing, and not immediately lower himself onto his entire foot. You should jump in place, without moving forward or to the side, the pace of jumping is moderately fast (about 80 jumps in one minute)

During training, you need to monitor the child’s free breathing; you cannot hold your breath. There is no need to make the baby jump high; a sufficient jump height is 10 cm.

In between exercises, you need to do several breathing exercises. It won’t hurt to periodically measure the baby’s pulse rate; the heart rate should not go beyond the normal range.

Once the jumps have been mastered, you can begin to learn how to properly rotate the rope.

First, we teach the child to correctly hold the handles of the projectile in his hands. The correct grip is loose, with the fingers of the clenched hand pointing forward.

Next, you can begin to learn the rotation technique. Most children at the learning stage try to rotate the sports equipment, making circular movements with the whole arm, that is, working with the shoulder joints. This is incorrect, it must be shown that the arms should be lowered, bent at the elbow joints, and rotation is carried out exclusively by working with the hand.

To teach how to rotate your hands correctly, at the first stage you can simply throw the rope cord over yourself without bouncing, spreading your straight arms to the side. Over time, the child himself will learn to bend his arms, because this position is more comfortable.

Then you can start jumping while simultaneously rotating the rope. This type of training is carried out like this: you need to take both handles of the apparatus in one hand and jump, rotating the folded rope on the side, making sure that the pace of jumping and the rate of rotation of the rope coincide.

Then you can proceed to the third stage, that is, learning the technique of simple jumping rope. In this case, you need to combine the first and second exercises, that is, jump in place while simultaneously rotating the rope, making sure it passes under your feet.

At the first stage, you can tie a bright bow to the center of the jump rope to make it easier for the child to follow its movements. At the beginning of the child’s learning it will be difficult, so parents will need to constantly encourage him and praise him for the slightest success.

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When to start and what are the benefits of the exercise?

Jumping rope is a useful exercise that boxers, bodybuilders and simply people leading a healthy lifestyle include in their intensive training. Of course, it will benefit your child too.

What are the advantages of this exercise?

The heart is being trained. Metabolism improves, which is especially important if you are overweight. The muscles of the calves and ankle become stronger. Coordination and endurance are trained.

You should also remember that a jump rope can cause harm to a child if it is chosen incorrectly. Consider the following criteria when choosing a projectile.

• Length. Ask your child to stand in the middle of the rope and stretch the handles of the apparatus upward, spreading his arms to the sides. The handles should be at armpit level. The jump rope should not be longer or shorter, as the baby may get tangled in it or hit himself hard.
• Comfortable handles. If the handles are too large for the child’s palms or, conversely, small and thin, then the baby will simply feel uncomfortable, and the jump rope will constantly fall out. The same thing will happen if the material of the handles is very slippery.
• Cord and its thickness. Make sure that the cord is not tangled or too thin. If you notice that it tends to curl up, then you should not purchase such a projectile. If the diameter of the cord is excessively thick, then it will be difficult for a small child to twist the rope.

When to start training

If at one or two years of age a child does not yet have enough control of his body to confidently jump to the rhythm of a spinning rope, then from the age of three you can begin to train jumping skills in group outdoor games.

It is important to choose tasks in accordance with the physical development and interests of the children. By the age of 5-7 years , a preschooler will be able to learn how to perform a set of simple individual exercises.

Conclusion : you can start preparatory classes as early as 2 years old, and hope for good coordination and a developed sense of balance by about 6 years old. The optimal age for the first targeted training with a jump rope is 4 years.

Cautions

Jumping rope is not suitable for all children. The fact is that this is quite a serious physical activity. The heart rate rises very quickly during jumping, so at the initial stage you need to monitor the child’s pulse. Exercises with a skipping rope are contraindicated for children suffering from cardiovascular diseases. Also, children who have problems with joints, etc. should not jump. If your child is overweight, you should consult your pediatrician before starting training. The doctor will determine whether he can exercise.

Parents should remember that the baby can easily get injured while jumping rope

Therefore, it is important to choose the right shoes for training. It should be light and comfortable

And he should not be allowed to jump barefoot. To prevent your child from spraining his ankle ligaments or calf muscles, it is better to perform special stretching exercises before jumping.

Thanks to jumping rope, the child will quickly improve his health and also develop coordination. In addition, with the help of a rolling pin you can quickly make friends. To make your studies more effective, you must lead by example. Not only will it be educational, but it will also help you have fun with your child. The main thing is to properly interest the baby.

Safety precautions

Every time you are going to exercise with a jump rope, you need to warm up well first.

After finishing your workout, don't forget to do some stretching exercises.

Contraindications

Not everyone can jump rope. In appearance, the exercises seem simple, but in some cases the load on the body can be too severe.

1. Excess weight more than 15-20 kg or more.
2. Cardiovascular diseases.
3. Hypertension.
4. Migraine.
5. Hernia or spinal injury.
6. Any diseases of the joints of the lower extremities.
7. Varicose veins
8. Pregnancy.
9. Recovery period after childbirth.

If you have any serious chronic diseases, it is better to check with your doctor whether you can jump rope.

Learning to jump

1. Select the length

Now let’s look at the technique itself: how to learn to jump rope for beginners. And first we select the length of the rope that is convenient for us. How to do it?

To do this, you need to stand with both feet in the middle of the rope. Then take the handles of the rope and pull them up vertically with both hands.

In this case, the handles of the jump rope should reach shoulder level, as in the photo.

If the handles are higher than this level, then you should shorten the rope. Because it will be heavy and uncomfortable. If it is lower, then you need to lengthen it. Because a short rope requires an accelerated pace of jumping. And this is still difficult for a beginner.

2. Getting used to the jump rope

Before you learn how to jump rope, you should get used to it, especially to its whistle nearby, so as not to be afraid

It is also important to understand the technique of rotating the rope with your hand and master it

To do this, we do the first exercise. We hold both handles of the jump rope in one hand and rotate it to the side of us.

We hold our hand at such a height that the rope hits the ground at the lowest point. We perform rotation only with a brush. First we try to rotate. Then rotate for a minute without interruption. Then we change the hand (Fig. 2). When we can easily rotate the rope for 2-3 minutes with one and the other hand, we move on to the next exercise.

3. Jumping nearby

Everything is the same as in the second point, only we add jumping to the rotation. They must be done every time you hear the characteristic impact of the rope on the ground during rotation.

What does this give? This way you develop coordination of movements.

When you jump, look straight ahead, do not try to follow the rope with your eyes. This will only throw you off your rhythm; you need to learn to “feel” the rope. Perform one minute for each side of rotation

Subsequently, you can complicate the exercise by jumping not in place, but forward or backward, or changing legs. Gradually, your arms and legs will learn to synchronize movements.

4. Individual jumping rope

Proceed to this more complex form when it is easy for you to perform the first two exercises.
To do this, we start the jump rope for ourselves. This can be done in two ways. First, you can simply step over the jump rope. Secondly, swing it in a circular motion with your hands, above your head behind you. Then extend your arms forward, holding the handles of the jump rope. The bottom of the rope will touch your shins. With a sharp movement of the arms back, we throw the rope forward over ourselves from above, accelerate it, and at the lowest point we make a low jump.

We look only forward, in front of us, and feel the moment when we need to make a jump. At first, we jump only once and again start the rope for ourselves. We do 10-20 repetitions. Then we make two rotations and jump twice, etc.

For a clearer understanding of how to learn to jump rope for beginners, you can watch this video:

Preparation for jumping

Before training with a jump rope, you should decide on the following points:

1. Training location
2. Dress
3. Type of sports equipment.

We will look at each of them separately further.

Requirements for the place of study

You can jump at home too. But you need to take into account that in a small room it will be difficult to make jumps with such a wide scope. You will need an area of ​​approximately 1x2 meters with a free space of about 2.5 meters in height. And if you live in an apartment, then the creaking of the ceiling may upset the neighbors below a little.

Ideally, the floor should be covered with a fairly soft and slightly springy material. For example, a rubber fitness mat. Although, of course, the most elementary thing is to go outside and jump on the platform in front of the house. Of course, the best option is a gym.

What to wear?

Wear shoes that will support your ankle

For training you will need sportswear. A close-fitting uniform made of thin, breathable fabrics is recommended so that the movements are free when jumping, but there is no hindrance during revolutions.

Girls are advised to wear a sports bra. As for footwear, a great choice would be lightweight sneakers with soft ankle support, which provides fairly good lateral stability. Why is this necessary? For joints on which the load will be applied more evenly, so there will be less chance of injury.

Choosing a jump rope

There are 4 main types:

As for the length, standard jump ropes are 2.4 m, 2.70 m, 3.00 m. If you don’t know what length you need, you can use the following guide: for a person with a height of 1 meter 65 centimeters, it’s ideal A jump rope 2.4 meters long is suitable. When choosing a jump rope, you can do this: take it by both handles, stand straight, straighten your back completely and place your foot on the hanging rope. Start lifting the rope up. If you managed to bring the handles to the level of your armpits, then this is the length that suits you.

Don't be afraid to guess wrong with this parameter. It is better to take a rope a little longer, because they all have special hands that allow you to change the size of the rope downward.

Where to begin?

A suitable jump rope can be offered to a child as early as 4 years old. A suitable one is, first of all, one that is suitable in height. If you stand on the rope with both feet, holding the handles in your hands, then in a taut state it should end at the armpits. It is advisable not to buy such simple sports equipment for growth. Cut off the excess length and fasten the rope again. The handles should be comfortable, which means not too smooth so as not to slip out of your hands. The most convenient way to start serious training is with a thick rope with two knots, this is exactly the type of equipment that real gymnasts use.

From a very early age, teach your child to jump on his toes, lifting off the ground by about one and a half centimeters and without landing on his entire foot.

Contraindications

Although skipping is available and recommended to almost every person, there is a certain category of people who are strictly prohibited from using jump rope exercises for weight loss. Contraindications include:

• pregnancy;
• menstruation period;
• diseases of the cardiovascular system;
• migraine;
• obesity (if a person’s weight is 1.5-2 times higher than normal);
• joint problems;
• asthma;
• renal failure;
• problems with the back and spine;
• uterine prolapse.

Do not perform the program immediately after eating; about an hour must pass before you can start jumping. If during the exercise you suddenly experience pain in the knee, stomach, heart or shortness of breath, you must stop the exercise immediately. If you experience prolonged pain, it is recommended to consult a doctor (general practitioner, orthopedist, neurologist).

Jumping rope for weight loss

Among the variety of fitness equipment, the jump rope remains the most affordable and compact device. We offer you the most detailed material on training with a rolling pin: what are their benefits for losing weight, how to jump rope correctly and how to structure an exercise with a skipping rope so that it is useful for fat burning.

Before moving on to the specifics of the exercise, let's look at the benefits of training with a jump rope for weight loss and health.

The benefits of jumping rope

1. Jumping rope is one of the most energy-intensive types of training. For example, according to American studies, this type of fitness allows you to burn up to 1000-1200 kcal per hour of exercise. The high effectiveness of the jump rope for weight loss explains its popularity among exercisers.
2. Jumping rope is an excellent cardio exercise for increasing endurance, burning fat, and improving the functioning of the cardiovascular and respiratory systems. With a variety of exercises, you can build an effective workout that includes high and low intensity intervals.
3. In addition to the cardio load, jumping rope tones a large number of muscles throughout the body: muscles of the legs, arms, buttocks, shoulders, abdomen and back.
4. A jump rope is a very compact sports equipment that does not take up much space. You can always take it with you on the street or even on vacation. In terms of its convenience in this regard, a jump rope can only be compared with a fitness elastic band.
5. Jumping rope is especially effective for reducing the size of the lower body. Losing weight locally is very difficult, but increasing blood flow to the “problem” area of ​​the body gives an additional positive effect and promotes fat burning. It is not for nothing that it is believed that plyometric (jumping) exercise is most useful for losing weight in the legs.
6. In addition to losing weight, jumping rope improves coordination, balance, agility and balance, which is useful both in everyday life and when playing other sports.
7. A jump rope is one of the most inexpensive fitness tools that is available to everyone. Moreover, you can practice with a skipping rope anywhere, both indoors and outdoors. For training you only need a little space around you.
8. Jumping rope is not only useful, but also fun. No wonder this sports equipment is so popular among children.
9. Rope training strengthens the muscles that surround the ankle and foot. For example, during basketball, tennis, skiing, football and other sports, the ankle is often injured due to strong pressure on the ligaments and muscles. Regular use of a jump rope helps prevent limb injuries.

Disadvantages of jumping rope

It is impossible not to mention the disadvantages of jumping rope, and also warn about contraindications, of which there are a sufficient number.

1. To jump rope, you need to have either enough space and spaciousness in the room, or the opportunity to practice outside.
2. In addition, jumping creates noise, so if you live in an apartment building, then practicing with a rolling pin at home will be inconvenient.
3. Jumping rope puts stress on your knee joints and ligaments, so if you are susceptible to such injuries, then it is better to avoid such exercises.
4. If the technique is not followed, jumping exercises also put a strong strain on the back and lower back, which can lead to health problems.
5. Jumping rope is not suitable for everyone and has a number of contraindications that are very important to remember.

Contraindications for jumping rope:

• Pregnancy and postpartum period
• Overweight (second and third degree obesity)
• Varicose veins and other vascular diseases
• Serious diseases of the cardiovascular system
• High blood pressure
• Diseases of the musculoskeletal system and spine
• Joint diseases
• Eye problems, severe visual impairment
• Asthma

If you have other chronic diseases, then before jumping rope it is better to additionally consult with a specialist. Remember that even regular walking can be used as a cardio exercise to lose excess weight. You don't have to do impact training to lose weight and get in great shape.

Cardio training for beginners and advanced

How long to jump?

effective training
Start with feasible loads at a calm pace. The body adapts, and the muscles and joints have time to get stronger.

Increase the load gradually. The first week we jump for 5-10 minutes once a day or every other day, taking 30-second breaks between sets for stretching, swings, squats, bends and turns.

Every next week we add 10-15 minutes, thus bringing the duration of the workout to an hour (with 3-minute breaks for less intense exercises).

It is good to alternate jumping forward on two legs with jumping backwards and jumping alternately on each leg (2 minutes on one leg, the next approach - 2 minutes on the other).

It is best to jump to fast, energetic music.

The main exercise is jumping on two legs while twisting the rope forward. To use the maximum number of muscles, alternate different types of jumps (there are about 30 of them). On two legs; landing on each leg in turn; on one leg; jumping from side to side; with knees raised high; turning the rope forward; back; cross. In the high-impact series, don’t forget about double jumps.

Jumping rope

Category: Burn fat, Training Published March 26, 2012

Believe it or not, jumping rope is a very effective exercise for losing weight and burning fat! Jumping rope allows you to get an intense cardio workout in no time.

As you know, interval cardio is the best cardio workout for losing weight and burning fat. Therefore, the optimal jump rope workout should be jumping, which involves short periods of high intensity. The effectiveness of the exercises will be even greater if you use some form of resistance (such as ankle weights or dumbbells), but this is not necessary.

Jumping rope presents you with a huge selection of exercises and training options. Jumping rope is a full-body exercise that keeps your arms and legs in shape, engages your abdominal muscles, improves coordination and overall muscular endurance. Jumping rope workouts are also great for improving your cardiovascular system.

Just 15 minutes of intense jump rope exercise will give you an effective full-body cardio workout! Let's look at a few different techniques and methods that will allow you to perform jumping rope in a more intense manner...

Jumping rope technique

Basic Jumping Rope – The technique of basic jumping rope is very simple. Hold the rope at hip or waist level with your palms facing your body. Begin each jump with a slight bend in the knees, and all jumps should be performed using the ball of the foot. When jumping rope, your back should be straight and your abdominal muscles tense. Try not to jump high, 2 – 4 cm is the optimal height for intense training.

Alternating Jumps – Follow the same rules as basic jumps, but stand on one leg, changing legs with each jump. Alternate jumping on one leg and then on the other leg is one of the most popular techniques for exercising with a skipping rope to develop coordination.

Combination jumping rope - This is a combination of basic jumps with alternating jumps. Combination jumps look like this: jump on two legs, jump on the left leg, on two, on the right, on two, etc.

High jumping is a high-intensity jumping rope technique similar to alternate jumping jacks. The difference is that when your right foot touches the ground, lift your left knee as high as possible, and so on, alternating legs. Essentially these are the same alternate jumps only with high knees.

15-Minute Interval Cardio Workout with Jump Rope

• 1 minute: slow pace – Basic jumps (warm-up)
• 2 minutes: moderate pace - Basic jumps
• 2 minutes: moderate pace - Alternate jumps
• 2 minutes: fast pace – Combination jumps
• 3 minutes: moderate pace - Basic jumps
• 2 minutes: moderate pace – high jumps
• 2 minutes: fast pace – Basic jumps
• 1 minute: slow pace – Basic jumps (cooling down)

Advanced Rope Exercise Scheme (500 Jumps)

Every 50 jumps, change the jump rope exercise

• Basic jumps – Feet together.
• Side Jumps – Place your feet together and jump from side to side.
• Basic jumps – feet shoulder-width apart.
• Cross Jumps – As you jump, change the position of your legs and feet. Legs crossed - feet shoulder-width apart, etc.
• Alternate jumps.
• High jumps
• Combination jumps
• Jumping with crossed arms - Feet together.
• Basic jumps – 100 times.

Jumping rope - conclusion

Jumping rope helps burn subcutaneous fat, lose weight, improve agility, coordination and endurance. In addition to the obvious benefits, jumping rope can be fun as you can always practice different tricks and jumping techniques to improve your skills.

Jumping rope exercises are a very effective means of achieving fitness results, but to achieve the best progress, you must surprise your body and introduce variety. Therefore, take into account other fat-burning training schemes, for example, a 15-minute fat-burning workout at home or interval training with dumbbells. However, in addition to cardio exercises, for high-quality body structure and fat burning, strength training is also necessary; in more detail, strength training and weight loss.

How to teach a child to jump

When buying a jumping simulator, parents should help their child master it. To teach children to jump, you need to follow a certain algorithm:

1. First, you should get preschoolers interested in the game. Tell an interesting story about the appearance of the jump rope. Perhaps the preschooler himself will want to buy a jump rope and choose the exercise machine he likes in the store.
2. Once the instrument is selected, you can let your child play with it. Then show with your example how to use it.
3. You need to teach how to twist the rope not with your whole hand, but only with your hand. First with one, then with both hands.
4. Learn to step over a skipping rope. Then, rising on your toes, roll over it onto your heels.
5. Next, teach jumping correctly. Be sure to make sure that the child lowers himself onto his toes, then with his entire foot. Knees are bent.
6. You need to jump on a mat; a hard floor can harm your feet. A carpet that is too thick will not work either.

The baby will definitely want to jump on his own if he masters the basic movements. You need to try to teach in a fun way so as not to discourage them. When teaching, do not rush your preschooler, master all the movements gradually.

How to jump rope correctly in more complex ways?

There should be no problems with other methods of performing jumps, since they are performed according to the same principle. Let us dwell only on high jumps and the “one-legged” technique of performing exercises. High jumps are all the same methods listed earlier in the article, however, during the exercise, you need to raise your knees high. With the help of such jumps, you can easily put problem areas in order: during high jumps, your abs are worked out, which allows you to get rid of excess fat deposits in this area much faster and more effectively.

It is important to pay significant attention to proper breathing when training. By breathing rhythmically through your nose, it will be easier for you to perform jumps, and the effect will be more pronounced.

A few more general recommendations on how to learn to jump rope:

A few more general recommendations on how to learn to jump rope:

• You should not start your workout too abruptly: it is better to start with a light warm-up, and then perform the exercises at a slow pace. Only when you feel that the muscles are ready for training and are sufficiently warmed up, you can speed up the pace;
• Select sports equipment by size (that is, in accordance with your height);
• You should not immediately start with long training sessions; it is better to limit the first sessions to 5-7 minutes;
• Land on your toes softly, otherwise you may get injured;
• When you master different types of jumps, you can combine them with each other. This way the training will be more fruitful and interesting.

We’ve figured out how to jump rope correctly, now let’s move on to advanced jumping techniques.

Double jumps and other "advanced" jumping techniques

Double Jumps

Double jumps differ from classic jumps in that during one jump you need to have time to spin the rope twice . If you are interested in how to double jump rope, then we will tell you a secret - there are no special secrets in performing this exercise. You just need to jump a little higher and spin the rope faster. This is not very difficult for those who have been practicing jumping rope for a long time, but for those who have just begun to learn how to quickly learn to jump rope, this method of performing jumps may not be suitable.

Double jumps help burn calories and excess weight at a faster rate, which is why double jumping rope and learning to do it are especially popular among those who want to lose extra pounds.

Jumping criss-cross

Once you have learned how to double jump rope and have mastered this technique, you can begin to jump rope criss-cross. This method will also not be overly complicated for those who have been training with this apparatus for a long time, but for those who do not yet know how to jump rope with a cross, it may be incomprehensible. Therefore, we will explain to you how to jump in this way correctly.

While performing this exercise, you need to alternate between classic jumps and hops, during which you will cross your arms . The scheme looks like this: a regular jump - a jump with crossed arms, during which you must go through a loop formed from a jump rope. This exercise perfectly trains the vestibular apparatus and coordination of movements.

You should not start cross jumps too early - you must first master the basic program well.

Other types of jumps

There are various tricks based on jump rope exercises. These include side jumps, back jumps, and group jumps. Such elements will help diversify your workouts and make them more fun, however, if your goal is precisely to improve your athletic form, then it is better to limit yourself to the basic and advanced programs, since the above elements are not intended for serious training.

Another point that I would like to focus on is how quickly you need to jump rope. Of course, you need to strive to increase the pace, however, if for some reason you cannot jump quickly, then it is better to temporarily stop increasing the pace of training and consolidate the existing results. If you do otherwise and torture yourself with tasks that you cannot yet complete due to an insufficient level of physical fitness, there is a high risk of injury during training, as well as physical fatigue, which will contribute to the rejection of training in principle.

conclusions

Skipping is a simple, effective way to keep your body in good shape. It includes a variety of exercises aimed at strengthening muscles, normalizing the functioning of the heart and blood vessels, breathing, and losing weight. It’s easy to learn how to jump rope, just follow these simple recommendations:

• you should start with simple, basic movements;
• before jumping at a high pace, you should prepare and warm up your muscles and joints;
• you should increase the intensity and complicate the exercises gradually;
• you need to remember to breathe correctly, monitor your pulse rate, combine jumping with rest;
• To lose weight, you should exercise regularly and adhere to a balanced diet.

With the right approach and regular training, skipping will bring you real pleasure. Not only will you feel better and lose weight, but you will also surprise your friends with new tricks.

How does jumping affect the body?

Marina: I've been skipping for a month. I jump every evening, devoting half an hour of time to the activity, and in total I perform about 1,500 jumps. Did jumping rope help me lose weight? During this time, I lost 3 kg without denying myself my favorite foods. After 3 weeks of training, the volume of the hips decreased by 5 cm, the body became toned and slimmer.

Photos of Marina before and after a month-long skipping lesson

Ksenia: Two months ago I decided to jump rope, the reviews about these exercises are only positive. I worked out regularly, doing 2000 jumps per day. The body tightened, the sides became smaller.

Photos of Ksenia before and after skipping lessons

Photos of Ksenia before and after skipping lessons