Jump rope is the best exercise machine for developing physical qualities.

One of the most effective and affordable methods to lose a few extra pounds is exercises with a skipping rope. It is recommended to start with a 43-day training course. After completing it, the set of exercises can be supplemented with complex types of jumps.

A properly selected jump rope is the key to success

There are only four types of jump ropes that you can choose for training.

Weighted jump ropes

A distinctive feature of this sports unit is that the cable is deliberately weighted, so during exercise the weight of the rope is significantly noticeable. For beginners, it is better to find an option without weights, but advanced athletes will no longer benefit from ordinary jump ropes, so they can safely purchase just such sports equipment.

Speed ​​jump ropes

They have a bearing mechanism with fasteners on a ball joint. This type of jump rope allows you to make a large number of jumps per unit of time. It is high-speed jumping ropes that are best suited if the goal of the exerciser is to burn fat. To achieve quick results (for example, when you need to lose weight before going on vacation), it is best to purchase this type of jump rope.

Electronic jump ropes

They cost an order of magnitude higher, but their advantage is that they have a built-in calorie counter, so during exercise you can find out exactly how many calories were burned. Electronic jump ropes can also be weighted and fast.

Regular jump ropes with rubber rope

These are the jump ropes they teach you to jump on at school. This is the simplest type of this sports equipment, and therefore the cheapest. But these two factors do not in any way affect the effectiveness of weight loss exercises, so beginners can safely start with such jump ropes.

Also, it should be taken into account that jump ropes vary in length. For adults, there are three basic cable sizes (2.4/2.7/3.0 m), which are selected based on the height of the person who will be doing the exercise. You can check whether the length is suitable for a person’s height like this:

1. In the store, before purchasing, you need to take the rope by both handles, stand up straight, and stretch your back.
2. With one foot you need to stand on the hanging rope of the jump rope, and begin to lift the handles up.
3. If the length of the rope allows you to raise the handles of the unit to armpit level, then the length is suitable.

If you have doubts about the length, then it is better to take a rope that is a little longer than a shorter one, since a long rope can be easily adjusted, but a short rope cannot be lengthened.

Jumping on both legs

The most common method of movement is to simultaneously push off the ground with both legs. In this case, the main load should fall on the front of the foot. Perform the first 100-150 jumps at a slow or moderate rhythm, gradually accelerating.

To work additional muscle groups, try varying this exercise. Jumping on both legs with turns is effective. That is, when touching the floor, the feet should be alternately directed to the right, then to the left.

Be sure to read: One of the most effective types of training is circuit training

You can also jump from side to side without turning your body. For those who are confident in using the apparatus, you can twist the rope twice in one jump.

But during a break, you can slowly perform two jumps in one turn of the rope.

Another option is to alternate legs together, then apart. The exercise is reminiscent of the favorite aerobic element “jumping jack”, adapted for a jump rope. Your feet should not be placed too far apart; the distance between your feet should be slightly wider than your shoulders.

A set of exercises with a skipping rope for beginners

You need to start exercises with a skipping rope small, gradually increasing the load. It is this approach that will allow you to start burning fat correctly without overexertion and injury. The proposed complex is designed for 43 days, during which you will be able to lose up to 5 kilograms, as well as tone your body muscles, tighten them, and even get rid of cellulite.

Day 1-14

During the first two weeks, you need to start preparing your body for the stress that awaits it. To do this exercise, you need to do it every other day so that the body receives a balanced load and well-deserved rest.

It is recommended to conduct your classes according to the following principle:

1. Ten minutes of regular jumping rope.
2. Fold the unit cable in four and place it behind your back. You need to stretch the cable in different directions for several minutes. Another option is to do deep squats:
3. The rope should be brought forward in the same folded form. Take the unit by the ends, raise your arms up, while the torso leans as far back as possible (you cannot tilt your head back, otherwise you will lose your balance). This exercise should be performed for at least three minutes.
4. Then again the usual jumping rope for 10 minutes. In this case, the cable turns should be done in the opposite direction.
5. After jumping, you should lie on your back, fold the cable in four again, and extend it in front of you. Bend your legs and try to throw them on the cable, while your back should be pressed to the floor, you cannot tear it off. After placing your legs behind the cable, you need to straighten them and perform the exercise in the reverse order. You need to do 20 approaches in each direction.
6. Complete the set of exercises by jumping on one leg (five minutes of jumping on each leg).

Day 14-28

During this period, the number of jumps should be increased, and the rest between jumps should be reduced. For the next two weeks, you should train like this: one day of classes - one day of rest, two days of classes - two days of rest, a day of classes - a day of rest, and so on. The complex exercise for the third and fourth weeks will be as follows:

1. Regular jumping rope – 15 minutes.
2. You need to step on the cable with one foot and begin to pull it, moving your leg back as far as the stretch allows. Having moved your leg as far as possible, you need to stand in this position for at least 20 seconds. For each leg, perform the exercise 10 times. It is excellent for losing weight in the buttocks and legs due to the fact that these muscles are involved in the process of execution.
3. Next, you should do double jumping ropes for 10 minutes, which means that the rope rope should make a double turn in one jump.
4. Sit on the floor, straighten your legs and close them. With a rope folded in four, you should try to reach your heel, hook your feet and lock in the position for 15-20 seconds. Perform 10 approaches.
5. The workout should be completed with regular jumping for 15 minutes.

Day 29-43

In the final weeks, exercises should be performed according to the following scheme: two days of classes - a day of rest, three days of classes - a day of rest, and then repeat the scheme. At this stage, you should try to do more jumps in the same unit of time, that is, jump to accelerate.

The set of exercises for these weeks is as follows:

1. Single regular jumps – 15 minutes.
2. In a standing position, place the rope folded in four behind your back. Slowly bending down, begin to lower the cable towards the floor; do not bend your knees. Move the rope forward and stand straight. The exercise is performed in 5 approaches.
3. Reverse jumps – 20 minutes.
4. Sit on the floor, straighten your legs. Bend one leg, step on the rope, tilt your torso back. Without lowering your back to the floor, you need to freeze in position for 10 minutes and return to the starting position. There are 5 approaches for each leg.
5. At the final stage of training, you need to perform crosswise jumps. When the rope of the jump rope flies over your head, you need to cross your arms so that you get a loop from the rope, and you need to get into it when you jump. These jumps should be performed for 5 minutes.

These exercises with a skipping rope help to lose weight in the abdomen, legs and buttocks, and strengthen all muscle groups. If you want to tone your whole body, then you won’t find a more complete set of exercises with a skipping rope.

Warm up before class

Preparing for the main lesson is an important stage of training, which no professional athlete neglects. We will not deviate from this rule, so as not to overshadow the effect with severe soreness in the muscles.

During the warm-up you should do the following:

1. Walk with high hips or run in place for 2-3 minutes.
2. Body tilts 10-20 repetitions in both directions. To better work out the muscles, you can use a jump rope folded in four, which you should take in your hands and lift above your head, maintaining tension.
3. Bend the torso forward.
4. Shallow lunges forward, 10-15 times on each leg.
5. Rotations of the hands and forearms.

This warm-up will be sufficient, but beginners should be prepared for some muscle discomfort during the first 5-7 sessions. If you have a long workout ahead, it is additionally recommended to stretch the muscles of your legs and calves. The easiest way to do this is from a lying position.

To warm up your calves, place a jump rope over each foot one at a time and slowly pull until you feel the tension in the muscle fibers.

What are the benefits of jump rope exercises?

Of course, a jump rope brings great benefits to the body, which is why exercises with this sports equipment are included in many training programs for professional athletes (boxers, gymnasts, basketball players). The main advantages of a jump rope can be identified:

1. Improves coordination and attention.
2. During a jump, different muscle groups are involved: small and large muscles of the calves, muscles of the back, buttocks, thighs, muscles of the shoulder girdle, as well as the hands, which allows you to develop the body harmoniously, without leaving certain parts of the body unattended
3. Intensive fat burning in the most problematic areas: buttocks, abdomen, thighs.
4. Acceleration of metabolism.
5. Strengthening the cardiovascular system.
6. Endurance training.

In 20 minutes of jumping rope without stopping, 200 to 300 calories are burned, and this amounts to a whole lunch, which will not be left on the sides, but will be spent on muscle growth.

How to jump correctly for weight loss

Jumping rope exercises help your entire body lose weight. Depending on what type of jumping you use, you can vary the level of load, and therefore the rate of fat burning.

The effectiveness of this cardio workout directly depends on the pace you choose. The faster and longer you jump, the more calories you burn. Therefore, at first you will not be able to see amazing results.

However, if you continue to practice purposefully, sooner or later you will feel that jumping has become much easier. At this stage, it is recommended to increase the load to make your workout more intense.

You need to start your training easily, without chasing speed and number of repetitions. You have to get a feel for the movement, learn how to properly perform different types of jumps, and learn how to rotate this machine correctly.

Contraindications

There are a number of contraindications under which jumping will not work:

1. hypertension;
2. phlebeurysm;
3. cardiovascular diseases;
4. problems with joints and spine.

Those who suffer from frequent migraines should perform the exercises with extreme caution. Girls during menstruation, as well as during pregnancy and after childbirth, should also look for a more gentle type of sports activity.

If you perform jump rope exercises correctly, adhering to your training schedule, the results will not take long to arrive. It is important not to forget to monitor your diet, which will help consolidate the achieved results. Jumping rope is a simple and affordable way to change your body for the better in a short time!