Summer is just around the corner, and spring is already in full swing. It's time to quickly get in shape, tighten the body to wear revealing clothes, and just feel good. Not only grueling workouts are effective, but also ordinary jumps in place for fast weight loss.
Although many are skeptical about this kind of load, experienced athletes know what results rhythmic jumps in place bring. In the fight against hated kilograms, they are indispensable and are included in the training and warm-up complex. Accordingly, if we add to exercise some dishes from rational nutrition, then it will take several weeks to quickly lose weight.
How jumping works on the body
Jumping in place without additional devices is good way activate the whole body and use absolutely all the muscles. The gluteal muscles, abdominal muscles, thighs, and calves are most involved in the process. At the same time, the heart begins to work hard, blood circulation improves. By doing this regularly simple exercise you can quickly tighten the calf arch, shaping it beautifully and without intense pumping.
How to perform jumps correctly?
All that is required is a minimum of free space, as well as good shoes. Even for classes in the apartment, it is necessary to wear comfortable sneakers to avoid injury to the feet.
You need to perform jumps correctly on a flat surface, but not too hard. For example, a concrete or wooden floor is dangerous for the feet, so it is better to put a rubber mat. To increase the load, you can take a step, if any.
To begin with, a warm-up complex is performed. Squats - 30-35 times at a slow pace, then another 20 at a fast pace. Beginners can start with at least 15 squats. The exercise is simple, but the effect of it is amazing.
The next stage of the warm-up is the “caterpillar”. It is necessary to lean forward, trying not to bend your knees at all. Rest your palms on the floor, go forward on them, assuming a plank position. Then, with your feet, again approach the palms, tightening the abdominal muscles and avoiding backbends. Repeat 5 times.
The body is already warm enough and ready for cardio. But there is still a little more to prepare the muscles of the legs: for this you need a chair with a high back. Leaning on it with your hands, perform 20 leg swings with an extended toe and a straight knee.
Well, now let's start jumping. The shoulders should be well drawn in and dropped down. The abdomen is constantly tense and tightened. Hands are freely lowered down with a slight tension so as not to dangle. The back is slightly tense due to tightened abdominal muscles.
During the jump, the knees should be slightly bent, this creates sufficient cushioning and softens the load on the spine at the time of landing. After warming up, you need to perform 120 jumps. After that - a march in place with a high rise in the knees and a tense shin. If there is a handy elevation or step platform, you can step on it - 100 repetitions. After that, again 120 jumps in place and again a step in place or onto the platform.
The third repetition is 120 jumps, and then 15 jumps onto the platform (can be replaced with jumps back and forth on half-bent legs).
You can't just jump on your toes. The entire foot should be gently on the floor surface. Otherwise, the load on the front surface of the thigh increases, and this is of no use to us.
After repeating three sets of 120 jumps, you need to take a rest - a calm step in place, a deep breath and exhale. When breathing is restored, and the heartbeat slows down slightly, it is necessary to stretch the worked muscles.
For rapid weight loss, the muscles of the body must work like springs: first tighten, then stretch. This will help them not only stay in good shape, but also take a beautiful shape. This applies to absolutely all muscles, but in this case it will be necessary to stretch the calf, femoral and gluteal muscle. Lunge forward with one foot, leave the other behind and lay on the toe. The front knee should form an obtuse angle with the thigh. The pelvis springs as low as possible, while you will feel how the back of the thigh is stretched.
To stretch your calves, bend deeply without bending your knees. Swap your feet so that they touch. outer sides. Spring forward, trying to lean as deep as possible. At the same time, caviar and buttocks will stretch.
Jumping in place for weight loss is one of the great ways to increase the effectiveness of conventional physical activity and get better end result. Many people are quite skeptical about such training, but professional athletes know about the benefits of regular jumps.
The main thing is to do them right. It must be said right away that they should be included in the complex of methods for combating extra pounds along with adequate nutrition and dosed physical activity.
Mechanism of action
Jumping in place for weight loss is nothing but a type of exercise to activate the whole body. The muscles of the abdominals, legs, buttocks and are most involved. In addition, the work of the respiratory and cardiovascular systems of the body is additionally stimulated.
you need to jump in place to lose weight regularly
Jumping in place is not something special and unique, but they contribute to a significant strengthening of the muscles of the lower extremities and the arch of the foot, in particular. Quite often, it is this area that remains poorly developed by athletes, which is the cause of injuries.
What do you need to get started?
In order to jump on the spot, you do not need a lot of equipment or space.
The only important aspects are:
- It is necessary to jump on a surface with an average degree of rigidity. The stone floor is not suitable for classes. If the apartment or room has a wooden floor, then it is better to additionally use a rubber mat.
- Proper footwear. Beginners should definitely practice in sneakers to prevent injuries to the arch of the foot. Various sneakers and fitness shoes are not suitable. When a person already has a sufficiently long experience and strong feet, then you can jump even without running shoes.
- . This is a special platform step that is used in step aerobics.
"Do not miss the opportunity to cleanse your body of all toxins and harmful bacteria, as well as restore immunity and normal flora of the gastrointestinal tract.
The main advantage that jumping in place for weight loss without a rope has is the ability to train in almost any conditions.
Proper execution
In order to prevent various injuries and bruises, as before any other workout, a warm-up is needed here. Without warming up the muscles, you can “earn” various bruises, stretch marks, and the like.
you need to perform jumps in place only after a warm-up
An exemplary complex, which are great for achieving this goal, is as follows:
- It is necessary to sit down 30-40 times. Nothing complicated, but the effect is exactly what you need.
- Exercise "caterpillar". Standing in place, it is necessary to lean forward so that your hands reach the floor. Then “walk” with the upper limbs forward and take the emphasis lying down. Then the legs are included in the work, which should push the body to its original position with the same small steps.
- Leaning on the back of a high chair, you need to perform 20-30 ups and downs on socks with a retracted stomach.
Only after sufficient warming up of the muscles, you can start exercising.
It is necessary to remember the technique of the correct execution of the exercise:
- Shoulders should be dropped. Retract the stomach and tighten the press. Hands are lowered "at the seams", but with a slight tension.
- Further, with the help of the efforts of the leg muscles, you need to push the body up.
- Then land softly on your feet, springing additionally with your knees.
- The back should be kept straight, but not too tight.
There is nothing difficult in doing such exercises. The main thing is the desire to jump.
The most effective sets of exercises
To achieve maximum results, you can use such workouts, both as a warm-up before more advanced loads, and for full-fledged classes. It is good to alternate jumping in place on one leg with other similar exercises.
there are several technologies for performing jumps in place for weight loss
If you use this load as the main training, then to complete the cycle you will additionally need a stepper 25-30 cm high.
There are 2 most common and effective methods classes:
- It all starts with a proper warm-up. Next, you need to complete 120 regular jumps in place. Then 100 steps on the stepper. Then again 120 jumps with alternating 15 jumps to the platform. All this must be done within 25 minutes, at the end of which stretching exercises and rest. During jumps to the platform, it is important to ensure that the entire foot lands on the stepper.
- The second type of training is somewhat different. It all starts with a warm-up, then 120 traditional jumps in place. Then 20 steps with a high raise of the thigh on the platform, 15 jumps on the stepper. Then you need to just step on the platform 20 times, jump from side to side 20 times and another 35 classic jumps. After that - stretching and rest.
Jumping in place is a great way to intensify your classic workouts and get the results you want faster. However, you need to understand that classes should be regular in compliance with all the rules of a healthy diet.
Jumping for weight loss- a simple but good way to lose weight. How to speed up the process of losing weight if there is no exercise bike, treadmill and many other specialized devices?
In this article, we will introduce you to a set of exercises that will significantly speed up your metabolism and burn a lot of extra calories. From the exercises below, you can choose any to your taste and add them to your strength complex, accelerating the desired result.
Aerobic exercise helps to eliminate excess fat covering the muscles. In addition, it increases a person's stamina and strengthens his heart. This is the most difficult and energy-intensive type of aerobics, but the result justifies the time and effort spent.
Each of the jumps indicated in this article will have several options for performing, that is, an ideal version and a simplified one.
Do not forget that jumping for weight loss is high-intensity aerobics. Before you start using them in your program, be sure to consult with a good doctor. This is especially important for those people who have pressure problems or "varicose veins".
First exercise. Jumping for weight loss with raising arms
Starting position: standing, legs together, arms lowered along the body.
In the first jump, you should spread your legs shoulder-width apart, and raise your arms up through the sides and then cross each other. On the second jump, return to the starting position. The pace should be fast, experts advise performing this exercise to rhythmic music.
Ideally, you need to do forty jumps.
In a simplified version this exercise should separate the movements of the arms and legs. On the first jump, you need to put your legs apart, and then, standing still, cross your arms over your head, and in the next jump, you need to connect your legs and, already standing still, cross your arms over your head.
Second exercise. Jumping for weight loss with high knees
Starting position: arms are free, legs are shoulder-width apart.
In the jump, you need to raise your knees to your stomach.
Ideally, twenty bounces should be done. And in a simplified version of this exercise, you just need to raise your knees not high.
Third exercise. Jumping for weight loss with body turns
Starting position: legs together, feet should be turned to the side (for example, to the right), arms should be raised parallel to the floor, spread apart.
In the jump, you need to turn the body and feet to the other side and put them on the floor.
AT ideal performing this exercise, twenty turns-jumps should be made in each direction, they must be performed without stopping. And in a simplified version, you can make ten jumps in each direction with pauses between jumping turns.
Fourth exercise. Jumping for weight loss "ladder", performed in a horizontal position
Important: all weight loss jumps that are performed in a horizontal position put a lot of stress on the back muscles. If you have problems with the spine, then before doing such exercises, you should consult a good doctor.
Starting position: straight bar, emphasis on straight arms, one leg should be straight, rests on the toe, and the other is bent, should be closer to the hands.
In the jump, you need to change legs.
Ideally, you should do 20 times. During execution, it is necessary to ensure that the buttocks do not rise high. In a simplified version, after each jump, half a second of rest is taken, and the number of repetitions is reduced to 10 times.
Fifth exercise. Jumping for weight loss in a horizontal position "scissors"
Starting position: straight bar, emphasis on straight arms, legs should be together, while resting on the toes.
In the first jump, you should spread your legs and place them, in the second jump, return them to their original position.
Ideally, you should do 40 times, and in a simplified version, replace them with steps. Just put your legs aside in turn and connect them together in the same way in turn.
Sixth exercise. Jumping for weight loss in a horizontal position "grasshopper"
Starting position: straight bar, the emphasis should be on straight arms, while the legs are straight and rest on the toes.
In the jump, both legs need to be bent and placed closer to the hands in order to go into a sitting position.
Ideally, you need to do twenty to thirty times. But in a simplified version of this exercise, you can safely reduce the number of executions in or perform the exercise in steps, that is, alternately rearrange the legs, first closer, and then further.
Seventh exercise. Double jumps for weight loss with turns
Starting position: stand up straight, while legs should be shoulder-width apart, half-bent. The arms should be bent, ready to help in the movement to rise as high as possible.
You need to make two jumps, and then in the jump make a one hundred and eighty-degree turn and again make two jumps.
Ideally, you need to do 20 double jumps in each direction. In a simplified version, 10 jumps-turns are enough.
It should be understood that the article does not provide a complete set of exercises, but a set of exercise options. Therefore, they should be used as an addition to your complex or to create your own sports program.
Many people know about weight loss. This is a real cardio machine that allows you to strengthen the lungs and heart, while spending an incredible amount of calories. Not everyone likes a jump rope: however, for such people, there are many options for jumping in place for weight loss.
Does jumping help you lose weight?
Like any load, jumping burns a large number of calories. But in order to activate fat burning, you need to jump for at least 20-30 minutes. Of course, this is very tiring, so for starters, you can practice options with breaks: for example, 1 minute of jumping - 2 minutes of walking, etc.
Very fast, especially if you don't miss classes. It is best to train 3-4 times a week (every other day) for 30-40 minutes. In order not to be bored, turn on peppy music or video tutorials.
Jumping for weight loss
You can jump as you like, but some types of jumps are considered more useful. Consider them:
Either way, jumping will help you lose weight. Moreover, you will find a beautiful, toned and elastic body, which is pleasant in itself.
The main thing is regular classes. An hour before a workout, it is better not to eat anything, as well as 1.5-2 hours after it. Only lean protein foods are allowed. Drink water actively. Avoid eating fatty and carbohydrate (for example, sweet) foods before and after training - the body will spend the calories received, and not break down body fat.
