Rope jumping develops endurance, strengthens the cardiovascular and respiratory systems, develops jumping ability, helps to get rid of excess weight, strengthen the muscles of the legs, make the figure slim and attractive.
In terms of calorie burn, jump rope is superior to cycling, tennis, and swimming. Average person weighing about 70 kg per hour of exercise with a rope consumes up to 720 kilocalories (with 120-140 jumps per minute).
This results in greater training intensity and a simultaneous reduction in mechanical stress from impact. The bouncing rope is a natural choice for interval work. This gives you the opportunity to practice breathing techniques that allow you to recover faster, which will help during a time-out or other rest during competition. Experiment with your breathing and see which type will give you the ability to jump again in a short amount of time.
How to learn to jump rope
The jumping rope stiffens the body. This proves that quickness comes from relaxation in the limbs, keeping the spine erect and the abdomen retracting and reinforcing this pattern in your body. Pulling into the abs does not require holding the breath or tightening the stomach, as if expecting a blow to the intestines. However, the more the trunk is held in the appropriate position, and the more the limbs are relaxed, the faster the movements become faster and more powerful.
10 minutes of jump rope exercise has an effect on the cardiovascular system equal to the effect obtained by cycling 3 km for 6 minutes, or 12 minutes of swimming, or running 2 km.
Jump rope is the simplest workout accessible to anyone, anywhere and anytime. This is one of the best, if not the best, method of leveling up. physical training, almost without any boundaries or restrictions. It is not for nothing that professional boxers use the rope in their training.
Stand on the rope with your left foot in the center of your body directly under your body and pull the rope handles up to your underarms. The handles should simply graze inside the top of the armpits and not extend beyond the top of the shoulders. Beginners should purchase beading that can be adjusted. The extra weight of the beading provides more feedback for newbies. As you get better at jumping rope, move on to a lighter rope that improves technique and allows you to turn the rope at a faster speed.
Any surface that won't damage the rope and isn't obstructed is sufficient, as long as it's flat and fairly hard. Wooden floors, tile floors, asphalt surfaces and concrete surfaces were completely satisfied. Asphalt and concrete are rough in rope texture and will break the rope faster. Another solution is to cut out a small piece of plywood, 3 or 4 feet square, and place it over grass that has been cut a lot. The grass will keep the board slightly off the ground, providing a forgiving surface while still allowing the rope to turn without getting caught in the grass or other obstacles.
Rope choice
When choosing a rope, measure its length: take both handles in your hand and stretch them out at chest level. The bottom end of the rope should touch the floor. In this case, its length will be optimal for your height, which is an indispensable condition for high-quality and effective training. In diameter, the rope should be no thinner than 0.8 or 0.9 cm.
Rope lessons: benefits
This great alternative a turf athlete who wants to train in practice. The bouncing rope can be used in combination with other activities. If cross-country road work is deemed necessary, take a rope. Create a personal interval routine by using a light jog break during one interval and an energetic rope fight jumping like another. Use the jump rope as additional tool for transverse training using cycling, swimming, exercise machines and a slide board.
How to learn to jump rope
To learn how to jump with a rope correctly, without stumbling and not getting tangled in it, you first need to learn how to just jump in place, then correctly, evenly twist the rope, and only after that combine all movements into a single whole.
Perform jumps at a pace of 75-80 double movements per minute. Land softly on the balls of your toes and try to push off with your big toes. Avoid landing on the whole foot. The amplitude of the jumps is 25 centimeters.
Contraindications for jumping rope
For all three leg positions, ride at intervals. Rest twice as long as you were jumping and then try to drag the same amount in the same amount of time so that the intensity of each set is at its maximum. Find an exercise to rest ratio that you can use for 4 or more sets. Interval training is more than just timed exercise and timed rest. If you're not doing your maximum intensity level, you won't be pushing your anaerobic system for more. high level what you should do to increase your stamina.
Then take both ends of the rope in one hand and rotate it to the side of you at the same pace as you jump. And after that, start jumping rope. Remember that you only need to rotate the rope with your hands.
What system to jump
Start with progressive interval training: jump for 30 seconds, rest for 30 seconds, then jump for a minute - rest for a minute, etc. And then already determine for yourself a permanent system, according to which you will practice regularly.
The performance of the aerobic system depends on the state of the anaerobic system. Train this system and endurance will take care of itself. With feet slightly less than shoulder-width apart and the rope hanging behind your heels, swing the rope over your head and skip the rope with the same weight on each foot. Do not tighten the abdominal muscles, but keep them. Keep your back high, keep your shoulders back and look straight ahead. Keep your knees slightly bent and land on your toes, but not in exaggerated ways. Jump high enough to strengthen the rope.
Bruce Lee Rope Workout:
First you jump on one leg, holding the other in front of you on weight. Then you switch legs and jump on the other leg, each time changing legs with each new turn of the rope. From a slow pace you move on to a faster one until you reach a very high speed. Jump rope for 3 minutes (that's how long a boxing round lasts), then rest for one minute before moving on to the next round. Three rounds of three minutes of this exercise is enough for a good workout. When you learn how to jump rope well, you can refuse to take breaks and exercise continuously for 30 minutes.
If you find a double jump, turn the rope faster. Turn the rope with one hand and jump when you hear the rope hit the floor. This way you don't have to listen to the rope, but you will learn to match the rhythm of the rope.
Is jumping rope good for you?
Once you can complete at least 30-40 reps, switch the rope to your irresistible hand. The movement of the hand or wrist is not what turns the rope. Once the rope begins to turn, the up and down movement of the body keeps it moving. Therefore, once the rope is rotated, the wrist can relax laterally with very little circular motion. The momentum of the body going up and down should turn the rope. Hold it fast enough, pressing down a little under the action of the wrist.
Types of jump rope exercises
Jumping rope can be very diverse. The simplest - with two legs. You can also land alternately on one or the other leg. You can jump on one leg. The rope can be twisted not only forward, but also backward.
more prepared for physical activity young people are also recommended to perform the so-called double jumps, in which the rope scrolls twice under your feet while you make the highest possible jump.
The squat stance is the fundamental position for rope jumping. All other movements and foot positions will be related to your ability to execute this move. Even if mobility and stability testing showed no issues with squats, this is a good move to start with if you've never rope jumped before. Learn to jump from the easiest position before working from the difficult position.
Jumping rope for weight loss: a stage for beginners
Put all your weight on one leg with your knee slightly bent. Shift most of the weight onto your fingers. Keep your spine high and vertical. Raise the other leg, bending it 90 degrees at the hip and knee. Swing the rope and let it through, keeping your raised leg as quiet as possible. If this is difficult, start by jumping with a double leg and then lift your leg.
Anyone who has ever struggled with extra pounds knows that physical activity is extremely important in this matter. By visiting gyms and fitness centers, we subject our body to the hardest tests, sometimes risking serious injury. Gym classes are, of course, very good, but there are other ways to keep yourself in great shape. It's about about a long-forgotten tool called a skipping rope.
If you're still having trouble clearing the rope when you're jumping, try both hands in one hand until you get your rhythm. Pay special attention to the raised leg. Imagine that you are balancing a flat rock on top of a raised hip. Keep your body rigid enough that you can jump on one leg while keeping the other leg in a position that would not cause the rock to fall. This improves core stability and helps improve your stride by teaching you to relax one leg and stabilize your core by pushing off the other leg.
I note that it was a very popular sports equipment, for example, in Soviet time. Almost no physical education, in those days, could not do without it. Now paying tribute foreign culture, this sport is called skipping. It is curious what else we will call in a foreign manner?
About the benefits of jumping rope
Work both legs equally unless you have a lot of difficulty on one side. Perform more sets on the weaker or slower side until both sides are even. Last position associated with the changed drop position. Because a wide stance would not allow you to hold the rope, bring your legs together in a lunge position. The position looks like someone is skiing on slalom skis. Keep your spine straight and high. The weight should be evenly distributed on both fingers. Swing the rope and let it through, lift your front leg first, then your back leg.
Like any other physical activity, jumping rope is very useful for strengthening our body. It should be noted that this sport is an excellent cardio workout. The heart works hard, blood flow increases, all tissues and organs receive a large number of oxygen and nutrients. Metabolic processes are accelerated, fat catabolism is activated, immunity improves.
Bruce Lee Rope Workout
Work the same way, unless you have a lot of difficulty on one side. The jumping and dropping steps provide a good chance to compare abilities left-right. Count the reps for each set of exercises and notice if the movement is harder on one side.
Lack of coordination and endurance within certain picture movement can lead to inefficient movement by increasing fatigue and bruising. During the rest interval, try stretching or mobility and stability exercises to reinforce the complex movement pattern. For example, if you are having difficulty with a rope jump while standing on your left foot in a hurdling step position, stretch on the left side between jump sets.
I note that the main load falls on the muscles of the pelvic region and lower limbs. As you know, it is this area that is most often problematic in obese people. By jumping rope, you will work out the muscles in the areas mentioned above well, helping to strengthen them.
It is known that varicose veins is a disease that occurs mainly in the beautiful half of humanity. It is quite clear that when jumping, not only the muscles of the lower extremities will be strengthened, but also the walls of blood vessels. In order for your legs to always remain slender, smooth and attractive, you should jump rope at least a couple of times a week.
Rope jumping is a great calorie-burning exercise that can help you achieve or maintain a healthy body weight - and tone up. While jumping rope may seem mundane, having a regular jumping routine can help break the monotony - and a lot of muscle groups will be worked to improve your physique. Basic solo jumps. One of the most simple ways Rope Jump - Perform basic solo jumps by jumping over your rope with both feet at a time.
Speed up and slow down your bouncing pace to get through interval training, or choose one step to achieve stationary aerobic exercise. Reverse jumps are similar to basic single jumps. However, instead of swinging the jump rope around your body in a forward motion, you reverse the turn of the rope to move back around your body before each jump.
Scientists say that physical activity helps reduce stress levels. As you know, negative external factors actively interfere in our lives, making their own adjustments. When our muscles work hard, the level of so-called pleasure hormones increases, which reduces the stress component.
You will probably be surprised, but when jumping rope, our body burns a lot of calories. A few numbers, if you perform these exercises, at a speed of approximately 100 jumps per minute, for 15 minutes, you can part with 200 kilocalories. By comparison, cycling or running on a dedicated track can lose a similar amount of energy.
To change things up a bit and work in different groups muscles, change the movement of the legs to completely jump over side by side. During this exercise, instead of just jumping up and down, you will jump from side to side with both feet at a time.
Straight jumps are similar to back and forth jumps, but your legs move back and forth as you jump instead of side by side. By switching your jumping program, you will be working different muscle groups and maximizing results. Perform sprint jumps by running fast in place, rope jumping, jumping one foot at a time. You can alternate slow jumps with sprint jumps to achieve the benefits of interval training. You can also run while rope jumping in a straight line instead of running in place.
Contraindications
I will list the conditions in which the implementation of this exercise is not desirable, or even contraindicated.
Severe diseases of the cardiovascular system, against the background of heart failure;
Diseases of the vestibular apparatus;
Pregnancy;
Obesity of severe degrees;
Diseases of the skeletal system;
Diseases of the spine.
The benefits of jumping rope
Then drag back to the original position and repeat. To complete the back and forth lateral jumps, alternately jump with your legs and feet next to each other, your legs spread apart in a rest position. This leg movement is similar to doing jumping nests, but with the help of a skipping rope.
What is harmful sports attribute?
High knee jumps are similar to running in place during a rope jump, but you will lift your knees a little higher. Aim to raise your knees as high as you can to the ceiling, one at a time, while running in place and feeling burned. To complete kick jumps, push in place while jumping rope - but touch each foot to the butt while jumping.
I remind you to visit a doctor. The specialist will conduct a number of examinations and make a conclusion about the presence or absence of contraindications.
Jump rope for weight loss, where to start?
Of course, you should start with the choice of sports equipment, that is, the rope itself. Some fitness trainers use special tables that take into account a person’s height, but you can do it much easier. Take the handles of the rope in your hands and step on the middle of its cord with one foot. In this case, the ends of the instrument should be approximately at the level of the armpits.
The choice of equipment should be approached with special care, since a rope that is too long or, conversely, short will turn training into a real torment.
When choosing clothes for training, you should give preference to something tight. Wide trousers or a T-shirt will interfere with free movement sports instrument. You can also jump barefoot, but it is better if your feet are shod in comfortable sneakers. This will contribute to the best depreciation, the likelihood of injury will be reduced to a minimum. When jumping, you need to land only on your toes, and not on your heels.
How to do the exercises?
First, a few words about how to jump. The legs are slightly bent at the knees, the elbows are pressed to the body. The rotation of the instrument is carried out exclusively by the hands and forearms. The back during these exercises should be straight and slightly tense.
It is quite clear that at the beginning of the training process, the intensity of the load should not be high, especially if you were very far from the sport. At first, a five-minute lesson will be enough. You are free to choose the speed of the jumps yourself.
Don't try to jump high. Do the exercises in a way that makes you comfortable. Do not forget about the need to control the pulse and respiratory rate. It is important not to turn the lesson into stress for a weakened body. You can do alternations. First, actively jump on one leg, and then on the other.
Conclusion
Of course, jumping rope is a very useful procedure, but you should not think that only due to it you will be able to part with annoying kilograms. Do not forget about diet food. This is the basis of any strategy to combat obesity.
Be persistent, and, of course, healthy!
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