Is it possible to lose weight by jumping rope?
Jumping rope is a cardio workout and an excellent fat burner. In 15 minutes of training with such equipment, more than 200 calories are burned. So, to maintain physical fitness, 10-minute daily exercise is enough, and without significant nutritional correction.
A 15-minute jump rope workout can replace jogging in a 30-minute time period.
In addition to the fact that training with jump ropes is energy-intensive, it has the following advantages:
- Due to the combined load, all the hated problem areas are actively worked out - the waist, sides and hips, and the muscles of the arms, legs, thighs and abs are trained.
- The calves are tightened - the legs become slender and beautiful.
- Jump rope exercises fight the main enemy of the female figure – cellulite. The effect of daily workouts can be increased by doing body wraps after them.
- The functioning of the respiratory system improves, which has a positive effect on the process of losing weight.
- The functioning of the cardiovascular system is normalized by increasing the speed of blood flow during exercise, which promotes metabolic processes in the body and fat burning.
Many girls after childbirth or with sudden weight loss are faced with the problem of sagging skin, especially in the abdominal area, and the buttocks often do not have a defined shape. The jump rope will cope with this with a bang if you choose the right clothes and do systematic daily exercises.
Exercise program and jumping technique for losing belly fat
Like any training, exercises with a skipping rope require compliance with jumping technique, load standards, training time, etc. Efficiency and results directly depend on this.
You need to start jumping from 10–15 minutes, gradually increasing the time to 35–45 minutes. You shouldn’t immediately take on a fast pace, trying to set the maximum load in order to lose weight in the shortest possible time - you need to start with low-intensity jumps. It is advisable to exercise every other day, and if possible, every day, so that the result is more noticeable.
15 minutes of jumping rope can burn up to 250 calories, respectively, about 900 calories per hour. A ten-minute intense workout with a jump rope is comparable to 30 minutes of jogging, but jumping rope is more effective.
The technique of performing the jump is also important - the elbows should be as close to the body as possible, the back should be straight, the rope should be rotated only with the wrists. The torso must be fixed in one position during the jump. You should try to push off and land on your toes, without touching your heels to the floor. You should not try to jump high, hoping to increase the effectiveness of the exercises - such jumps will not bring any benefit, in addition, there is a risk of injuring the knee joints or spine. You need to monitor your breathing so that it does not become disrupted during training; if it is difficult, reduce the intensity of the load.
When exercising with a jump rope in order to lose weight and shape your figure, you should jump several times a day, bringing the total training time to 1 hour. The first results will appear within a week - the contours of the body will improve, the figure will become slimmer and more toned, there will be real, visible prospects for removing the stomach and sides.
How to choose a jump rope and clothes for training?
In order for your jumping rope to be as effective as possible, you need to choose a jump rope that suits you and a comfortable fitness uniform. Please note the following recommendations:
- For high-quality, quick weight loss, you should choose not ordinary jump ropes, but ones with weights that are built into the handles and are available in the jump rope itself. There are jump ropes with a built-in “counter” that counts the number of revolutions made while jumping and the number of calories burned. So, for regular training for the purpose of losing weight, an excellent choice is a jump rope with a weight and an accountant.
- The handles of the jump rope should be as comfortable as possible for the hand - the palm can sweat during training, so the handles should not be slippery, but durable and comfortable for the hand.
- In order to choose the size of the jump rope you need, take the jump rope in front of the mirror and stand in the middle of it with both feet. If its arms reach clearly to the armpit, this is your specimen! If more or less, look at other options.
- Clothes should not be extremely loose, especially if you have problem areas with cellulite and sagging skin. An excellent option is structured leggings and a T-shirt that supports the chest and abs.
Types of jump ropes
In addition to the usual jump rope, there are several other types of this gymnastic device:
- jump rope with weights (weighted cord or handles). This is professional equipment used by athletes, in particular boxers;
- high-speed (it is designed for 5–6 rotations per second). Exercises with this rope correspond in load to a three-kilometer cross-country race;
- electronic (this jump rope is equipped with a counter that counts jumps and calories).
Warm-up before training with a jump rope
Warm-up is required and should include the following set of exercises:
- Jump in the same place without a jump rope for 60 seconds at a smooth pace.
- Rotate your feet 15 times left and right with each foot.
- Bend slightly towards your knees, your back should be straight. Grasping your knee joints, rotate your knee left and right without sudden movements 10 times.
- Stand up straight and raise your right leg in front of you, bent at the knee. Make a rotation, moving it to the side and returning it to its place. So do 10 rotations clockwise and counterclockwise, and then repeat the exercises with your left leg.
- Next, let's start stretching: lie on the floor and press your right leg to your chest, press the knee of your right leg towards you, and pull the foot of your left leg in the opposite direction. Repeat the same with your left leg.
Before starting classes, you should not eat - the break should be at least two hours.
Exercises for training with a jump rope
In addition to the classic jumps, which are performed with the legs brought together, the following jumps should also be included in the training.
Jumping back and forth
They are extremely effective because they actively work on the beautiful line of your hips, including the back of the thigh. It is necessary to perform a cycle of 10 repetitions forward and 10 repetitions back. We raise our legs from the floor a maximum of a couple of centimeters, and jump on our toes.
With double jump
This exercise is one lift off the floor and a double rotation. The main difference between this jump is that you need to jump a little higher than usual. A popular mistake when performing such jumps is to tuck your legs very high so that the rope does not catch your toes. You should not do this, as it will not make the exercise easier and will require more energy expenditure.
Cross to cross
The technique for performing the exercise is as follows:
- Starting position: jump rope behind you, toes together.
- The rope moves forward, and the arms are gradually crossed.
- A jump is made forward.
- The exit from the cross is carried out.
Raising the legs towards the body
When performing this exercise, you need to do high jumps, namely, as if “pulling” your knees to your stomach. They are contraindicated for those who suffer from venous diseases and kidney diseases. But if these problems do not bother you, such jumps in a short time will help you cope with fat deposits in the lower abs, which so often worry girls.
Jumping to the sides
They will allow you to actively work out the outer side of the thigh. Execution: with each upward jump, the body remains in its original position, and the hips and legs “go” either to the right or to the left. You need to do at least 30 repetitions in each direction, and then move on to calm classical jumps.
Alternating jumps
We perform one jump in the usual classical way, and the second with our feet shoulder-width apart. This way we actively work the area of the inner thigh and buttocks, plus the lower abs. Perform at least 50 of these jumps in one workout; they can be performed in a moderate-intensity approach.
Walking
Technique:
- Starting position - the rope is behind you, toes together.
- The left leg rises and bends at the knee at a right angle.
- A jump is made.
- When the cord touches the floor, the left leg lowers and the right leg is in the air and bent at a right angle.
Scissors
Jumping will strengthen your thigh muscles. A classic jump is made, during which one leg is put forward and the other back. When spreading your legs, you need to alternate your left leg with your right.
Alternation
They are designed to burn the maximum number of calories in a short period of time. You gradually accelerate to the maximum and maintain the pace, then switch to systematic jumps that can return your heart rate, then, depending on the training interval, you can repeat the acceleration and then slow down again.
Jumping diagonally
Feet together - shoulder width apart. Jumps are made with transverse turns to the sides. This exercise can be seen in the video, as it is part of a set of exercises with a jump rope for burning fat:
Jump rope workout plan
In order to keep yourself in great shape, you can do 16-minute workouts every day. But if your goal is to initially lose weight, and only then keep yourself in shape, then you need to “work” on the jump rope in progression:
- There may not be any progression in the first week so that the muscles get used to the load. As a rule, for beginners, 5 minutes of training a day is enough. They should be carried out in the morning, when metabolism is increased.
- Then the load increases - the number of jumps becomes 30 more. As soon as you increase the jumps by 30, consolidate the result for 2 days and try to change the intensity of the jumps - move on to interval training, since they are ideal for losing weight.
- Then start increasing your jump rope exercises by 30 jumps per day. In this case, switch completely to interval training. For example, you perform 200 jumps in one set with one-minute rest breaks. In this case, rest should not be immediately after increasing intense jumps, but gradually according to the following scheme: 2 minutes of intense jumps, then 2 minutes of medium intensity, a minute of classic jumps, rest - 1 minute.
Boxing jumps
This exercise is simply created for long cardio sessions. Unlike regular jumping ropes, in boxing jumps you constantly transfer your body weight from one foot to the other and can work longer.
You will spend 300–400 kcal in half an hour Calories burned in 30 minutes for people of three different weights training and increase Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men, The Effects of the Rope Jump Training Program in Physical Education Lessons on Strength, Speed and VO2 max in Children endurance even faster than running. At the same time, you don’t even have to leave the house, much less look for an acceptable route.
To master the movement, first do a lead-in exercise—jumping from side to side without a jump rope.
After jumping to the side, you land on one foot and place the other one next to it on the pad. Then do the same in the other direction. Do this exercise until the movement becomes comfortable and you can do it freely and without thinking.
Then try this with a jump rope. Jump to the side, spinning the rope under your feet, and land on one foot and place the other next to it. Repeat the same on the other side.
When you have mastered the movement, place your legs narrower and jump from side to side almost in place, slightly lifting off the ground.
It can take a long time before boxing jumps become a comfortable movement. But once you learn the motor pattern, you can jump this way for much longer than just on two legs.
Video: How and how much to jump rope to lose weight?
A video in which the trainer explains how to hold a jump rope and shows how to perform jumps perfectly so that the time spent on such training is spent with maximum efficiency:
In the next video, the trainer will tell you how to build a competent workout and how much to jump to lose weight:
Jump rope exercises should be systematic with a constant increase in the number of jumps and training time. Jumping on this sports equipment, like any exercise, is especially indicated for weight loss if done in the morning.
