In pursuit of beautiful figure modern women it is often forgotten that it is easy to achieve it with the help of the simplest things. Regular jumping rope, and fashionable skipping, will help not only to remove extra pounds, but also contribute to muscle elasticity, getting rid of cellulite, strengthening the respiratory apparatus without additional expensive procedures.
Jumping is associated with different parts of the muscles, and thanks to relational contractions, their efficiency and endurance increase. Contrary to appearance, during such a jump they do not invent legs; shoulder, back and abdominal muscles are also actively involved in this exercise.
Examples of jump rope exercises
It's a good alternative for a few days when you can't do cross country or need to cut back. However, you must remember your mind. Too much sliding rope can put a strain on the knee joints. Surrounded by mountains and forests, the background music was provided by the flow of water that flowed into the gorges. Then follow the tight leggings, they are the ones that ensure your survival. You won't jump because you risk breaking your column, and you won't bend your knees because it seems easier to jump.
The benefits of skipping rope for weight loss
Losing weight with a skipping rope, reviews are numerous evidence of this, helps to improve human health. The body receives the necessary load on the heart muscle, the work of the intestines normalizes, the shape of the legs improves, losing weight receives good mood because of the hormones of happiness released during jumping. Use this inexpensive home exercise machine to lose weight on the abdomen, legs, hips, and you will always be in great shape.
In the distance you will become a puppet with which physical forces juggle as they please, you are completely powerless. At this point, all you need to do is keep your head in the box, that is, protect it with your hands and never try to cling to the rope. Because of the panic, such accidents have occurred and you can burn very badly, reaching the ground with severe wounds in your hands.
After you receive the instruction, you are taken to the place of the panda in the gondola, which the boys collect by giving the crank on the top of the mountain. With the ascent of the monster, Mihai also clings to the sky along with many strings, strings, carabiners and belly.
How to choose a jump rope?
Before you think about how to lose weight with a jump rope in a week, you need to choose the right one. You need to buy a home simulator of the optimal length, which correlates with your height. To determine the parameter, fold the rope in half, and place the handles under the armpits. If the fold touches the floor, then the size is right for you. In addition to the usual jump rope on the shelves of sports stores, there are now newfangled devices for weight loss:
The ascent takes about 30 minutes when you think and change your mind thousands of times before taking the plunge. The higher you get, the more legs you will tremble more fear and cold, because there is no joke with the wind. Mihai will tell you stories, distract you and encourage you, and believe me, this is very important for the psyche.
After the final workout, Mihai reveals the safety links that kept you in the basket, now you feel like a heavy 25kg rope is pulling you down as your legs tremble and your pulse reaches somewhere above you. Follow a small step, then a second, do not want to get out of the basket, which now seems to be the safest place in the world, the third step. Do not be afraid, you are on the fly, in a free fall. You can say or not, fear is gaining different forms depending on people.
- electronic version with a counter that counts the number of jumps;
- weighted version of the cord or handles;
- a high-speed option, with which it is easy to achieve up to 6 jumps per second, which corresponds to a three-kilometer cross.
How to jump rope correctly?
Start your rope workout at a slow pace, so you warm up your muscles and prepare for intense loads. Keep your back straight, try to direct your gaze to inanimate objects so as not to be distracted. The rope rotates only with the wrists, and the elbows are located closer to the body.
You have done this, you have consciously thrown yourself naked, open your eyes and within three or four seconds you wake up in a strange, comfortable flight, you have time to become aware of the land and water below you. But right now, you feel like you're stuck in your legs, you've been thrown back, and you can't figure out where you're back for more than half the distance you were. It's a kickback, and you know you need to wrap your arms around it and wait for the forces and effects of the elastic to dissipate.
Done, it's over, now you can even admire the panorama. Stay suspended, hanging from the rope, until the guys bring you light feet on the ground. You will want it again and you will probably do it again with more high altitude because the jump will seem short to you when you see the heat.
If you are skipping in an apartment, then open the window so that you have access fresh air. The minimum training time for beginners is 10 minutes. Gradually increase the time to reach 45 minutes. Be prepared for the fact that after the first lessons with a rope, your legs, hips, buttocks and abdominal muscles will hurt - you made them work.
How much do you need to jump for effective weight loss?
Jumping rope for weight loss should be intensive. If you take care of yourself, then remove excess weight it won't happen soon. But it’s also not worth overloading the body in the first lessons with a skipping rope - if shortness of breath appears, then slow down or take a minute break. After you get involved, the process will go faster.
How many calories does jump rope burn?
Any jump rope for weight loss burns a lot of calories. If you jump at an average pace, then in 15 minutes you will lose 190 calories, which is equivalent to 1 hour of jogging. With intense jumps or when working with a rope with weighting, during the same time you will lose up to 250 kcal. Calculate for yourself how many calories a jump rope burns if you jump for 45 minutes. But this is a very difficult task!
A set of exercises with a rope
You have learned how to jump rope correctly and how much to lose weight. Let's move on to practice. Weight loss rope exercises include regular jumps, change of legs, side to side, back and forth and double jumps.
- Simple jumps. Jump on your toes while spinning the rope. Try to land only on your toes, spring. Do one rotation for one jump.
- Change of legs. Jump, lifting bent legs alternately. Then modify the exercise by jumping 10 times on each leg.
- Jumping back and forth. Jump up moving forward. On the next spin, jump up and back.
- Jumping to the side. Jump up and to the left. The next rotation is up and to the right.
Skip contraindications
If you have chronic cardiovascular disease or varicose veins, then ask your doctor if you can lose weight by jumping rope. Do not engage in skipping, people suffering from:
- Trauma or curvature of the spine.
- Hypertension.
- Joint diseases.
- Blockage of blood vessels.
- Bleeding.
- Viral infections.
- obese.
Video exercises with a skipping rope to burn fat
Judging by the reviews and results of using a jump rope for weight loss, it is easy to draw a conclusion about the effectiveness of a home simulator. For female beauty skipping is an irreplaceable thing: elastic buttocks are formed, removed body fat on the sides and hips, legs grow thin, the volume of the abdomen decreases. If you do not know where to start, watch the video weight loss program developed by professionals:
Hello dear readers!
A jump rope is the most budget cardio simulator in order to bring your body into tone, get rid of extra pounds and strengthen the cardiovascular system. You can jump rope both at home and on the street, thereby saving time and money on visiting gyms.
But in order to get the maximum effect from such activities and achieve the desired body, you need to know how to jump rope in order to lose weight, or rather, how to do it correctly and how much time to devote to it.
This is what will be discussed in this article.
And to begin with, let's look at the reasons why such a simple unit as a jump rope can help to cope with excess weight, and how jumping generally affects our body.
Is jumping rope good for you?
Jumping rope is useful because you can:
- develop leg strength;
- tighten the muscles of the arms and;
- strengthen lymph flow and get rid of cellulite;
- strengthen the cardiovascular, respiratory and musculoskeletal systems;
- improve blood circulation and vestibular apparatus;
- improve the functioning of the gastrointestinal tract;
- develop endurance.
Also, jumping rope will cheer you up due to the production of the hormone endorphin, which is popularly called the "hormone of happiness."
So for those who are in a dull state or are highly stressed, a skipping rope is a great helper for relieving nervous tension and in the fight against depression.
For those who want to lose weight by jumping rope, a well-defined plan will help you achieve excellent results. The main thing is to jump regularly, adhering to a certain system.
Contraindications for jumping rope
Unfortunately, not everyone can jump rope, because this species quite intense and has a number of contraindications:
- diseases of the cardiovascular system,
- hypertension;
- pregnancy;
- obesity (weight 1.5-2 times higher than normal);
- problems with joints and spine;
- migraine;
- you can not jump immediately after eating (at least 1 hour must pass).
How much do you need to jump rope to lose weight?
For beginners, the frequency of classes should ideally be 3 times a week for 15 minutes a day. After the first week, you can safely increase the jumping time to 25-35 minutes. And in the third week, add another 10 minutes.
The most optimal time for jumping rope is 45 minutes.
This time will be enough to start the fat burning process. And with sufficiently intense jumps, fat will continue to burn for another 1-1.5 hours after the end of the workout.
Do not chase big results from the first lessons. Jumping rope for weight loss for 45 minutes on the first day will not bring you so quickly to the desired slender body, but it will put a serious strain on your heart. What can we say about the fact that the next day you will barely move your legs because of the crazy krepatura in the calf muscles.
Increase your practice time gradually. It is unlikely that you will be able to completely avoid muscle pain after the first workouts, but at least it will be more tolerable.
When the body is fully accustomed to loads of this kind, your rope training will only be a pleasure.
To summarize, how many times to jump rope to lose weight:
- If your goal is to lose weight, then you need to jump rope for 45 minutes at least 3 times a week.
- If you want to strengthen the cardiovascular system, then 15 minutes 3 times a week will be enough for you.
How fast can you lose weight by jumping rope?
For one hour of training on a rope with an intensity of 120-140 jumps per minute, the body spends an average of 750 kcal.
For example, a girl weighing 55 kg for 1 hour of training on a rope spends on average:
55*9 = 495 kcal
Accordingly, in half an hour of jumping, she will burn approximately 248 kcal, and in 45 minutes - 372 kcal.
This indicator reflects the energy consumption during a moderate-intensity workout, so it is not so large.
If you jump rope with a constant frequency, then the result will be noticeable in 2-3 weeks, of course, given that you adhere to proper nutrition and drinking balance.
If you want faster results in losing weight, then jump with more frequency and more time. And you can even lose weight with a skipping rope by a few kilograms in just a week!
Everything is within your power!
How to jump rope for weight loss?
To achieve the desired results, you must adhere to the following rules:
- Before jumping, you need to warm up the muscles and joints in order to eliminate the possibility of injury.
Warming up before any workout is a must. - In the first minutes of exercising with a skipping rope for weight loss, you should not set the pace too high.
Slow jumps will first prepare the muscles for intense work. - Elbows should be kept as close to the body as possible, and the rope should be rotated only with the wrists.
- The gaze should be directed in front of you, the back is straight.
- When jumping, only the toes should touch the floor, not the entire foot.
- After class, you need to do a small stretch of the calf muscles, quadriceps, biceps femoris and arm muscles.
You should also take into account such a factor as the correct length of the rope, because this affects the quality and efficiency of jumps, and, accordingly, on final result from training.
To determine how long the rope should be for you, you need to pick up both ends of it and stand with your feet in its middle. Next, you need to stretch the rope along the body.
If the hands are on:
- chest level - then this is your right jump rope for weight loss.
- below the chest - the rope is too short for you, and you will have to tuck your legs all the time while jumping. There is only one way out - the purchase of a new rope of suitable length in the nearest sports store;
- much higher than the chest - the rope is too long, and it will be difficult for you to control the movements. Therefore, make a few knots near the handles of the rope, thereby reducing its length to fit your height.
To be successful in the fight against excess weight, it is necessary to adjust the diet. Article " ?" will certainly help you with this.
Rope exercises for weight loss
A list of exercises that can be used in a jump rope workout to diversify it:
- Classic jumps on two legs;
- Jumping on one leg;
- Jumping left and right on two legs;
- Jumping back and forth on two legs;
- Jumping back and forth, twisting the rope back behind the head;
- Jumping with the release of alternately even legs forward;
- Scissor jumps - alternately put either the right or the left leg forward;
- Cross jumps - spread your legs to the side and cross them in front;
- Jumping-imitation of running in place (overlaps);
- Jumping with raising the knees in front of you as high as possible.
These types of jumps are analyzed in detail and shown in the following video.
