Jump rope for weight loss: how to jump? Complex of exercises

Everyone knows that without playing sports it is very difficult to lose weight. Especially for those who have a metabolic disorder. Not everyone has the opportunity to regularly engage in fitness, swimming, jogging and other types of physical activity, helping to lose weight. In this case, an old good rope comes to the rescue. After all, this simple object, which can always be at hand, is very capable of much. In the sports world jumping rope was called "skipping". In this article, we will consider what a rope for weight loss is, how to jump on this projectile, than it is so good.

The Benefits of the Rope

On the positive effect of the rope on the body can say a lot. We will consider the issue from the point of view of losing weight. How much can you lose weight by jumping rope?

It is proved that from the point of view of the expenditure of calories exercises with this simple shell are not inferior to intense running or swimming by the crawl. A 15-minute medium-intensity rope occupation can burn up to 30 percent more calories than the same yoga, aerobics, dancing and other similar activities. Therefore, those who want to simply and quickly lose weight, choose jumping rope. Calories in this way are burned no worse than in the gym with power loads. For an hour of training, you can spend about 600 calories.

Another advantage of the rope is that the classes do not require much time and space. The shell itself easily fits in your pocket. It can be taken on vacation for daily maintenance of the form and even for work, to cheer up the body after a long sedentary activity.

Contraindications

Unfortunately, skinning has some contraindications. It is not suitable for people suffering from joint pain, as well as those who have undergone surgical intervention in knee cups or cartilages. It is better for such people to choose swimming.

Intense jumping rope is also contraindicated for those who are affected by migraines and problems with the cardiovascular system, as well as intracranial pressure.

And for those whose weight exceeds 100 kilograms, it is recommended first to lose weight by other methods (at least 10 kg), and then start skimming. The thing is that because of excess weight the body receives excessive stress.

This kind of physical culture, like running, is strictly prohibited in the event that after a meal two hours have not passed.

Selecting a projectile

For effective training any rope will suit, there would be a desire. But it is better if it meets these requirements:

1. Length. It depends on the growth of the athlete. Probably everyone knows how to choose this parameter, but we will still recall. Folding the rope in half and lowering it so that it touches lightly on the floor, you need to see at what level the pens will be. They should be approximately at the chest level.
2. Diameter and weight. The rope may be of different diameters, which depends on the modification and the material from which it is made. A 7-10 mm projectile is quite suitable. It is important that it is not very heavy (the easier the rope, the harder and more effective the training will be).
3. Comfortable handles. This parameter is not as important as the length, but for those who plan to engage in a long time, it is worth considering it. Handles should lie comfortably in the palms of your hands and do not slip when they sweat.

By the way, sports rope, which is used in gymnastics, does not have pens. Instead knots knit or small extensions are made.

That's all, now you know what requirements must meet the rope for weight loss.

How to jump: learning

Usually, everyone is faced with this issue at school, when it is necessary to pass the relevant standard. For those who could not learn at school or just forgot how to do it, let's recall. That the training was easy and fast, we divide it into three stages:

1. The first thing you need to learn how to jump without a rope. It is important to develop the skill to come off the socks from the floor for a couple of centimeters. At the same time, it is worth keeping a fast pace - about 100 jumps per minute.
2. The second stage - you need to learn how to rotate brushes synchronously with jumps. First just work out the movements with your hands. For this, both hands are taken in one hand. Rotate it so that the rope quite a bit struggled against the floor. Now you can connect this exercise with jumps, but you do not need to take the projectile in both hands. Learn to hit a rope on the floor just at the moment when the legs break away from him.
3. It remains only to combine all the acquired skills and proceed to full-fledged leaps. Now your daily daily assistant in the fight against extra pounds can be a rope for weight loss.

How to jump: nuances

The key to success in skinning is the right technique. Anyone who has not worked it out initially, as a result, can not jump for long and achieve the desired result.

So, taking the rope by the handles, you need to bend your arms in the elbows, which are pressed against the body. From this basic position, any activity with the projectile should begin. Movements should be made through the rotation of the hands, and not hands. Hands and shoulders should be immovable, then they will not get tired, and you can gain a good pace.

Land after the jump should be on the cushions of the feet, and not on their entire area. Thus, throughout the entire set, only the socks touch the ground. It is important that the spine remains straight during jumping.

At first, you do not need to rush to reach a high tempo. At first, move in such a rhythm that you can not stray. Getting used to the projectile, you will not notice how gradually you gain speed and will soon begin to jump like a professional.

How to lose weight with a rope? Complex of exercises

Start jumping for weight loss is with small loads. The first days - two classes a day for five minutes. The next days are two lessons of seven minutes each, and so on. In a couple of weeks you will be able to reach the 15-minute approaches, and then even increase the duration of the training to 30 minutes.

For those who want to lose weight quickly, training on the rope should be even more intense. It is necessary to start immediately with 15-minute approaches and increase their duration to 40 minutes per week. But in this case, you should listen to your body so that it does not overtake. Do not forget that health is above all! During the approach, it is first and foremost possible to take breaks of 30-60 seconds.

Additional exercises

To effectively lose weight and turn monotonous jumps into a more fascinating occupation, you can diversify them. In the table the variant of complex training is considered on an example of the 30-minute approach. If you are engaged for 15 minutes, simply cut each stage twice, if 10 times - three times and so on.

If there is no possibility to perform jumps with a running simulation due to lack of space, you can replace them with a variant with a change of legs. And as an alternative to jumping on the sides, movements can only come forward and backward.

The last 5 minutes are needed in order to reduce the intensity of the load and not to make a sharp stop. After completing the complex, you need to rest for at least 5 minutes.

Do not rush to conquer this program, because it is quite complex and requires some experience. But if you practice your skills, it will necessarily subside.

When you manage to lose weight with a rope, you can shorten the training time to 10-15 minutes. Such charging will help to always be in good spirits and cheerful mood. It is especially useful to continue to practice rope on those who have a predominantly sedentary lifestyle.

Rope with a counter

The creators of the first rope would be very surprised if they learned that modern shells can count calories and grams of fat burned during training, as well as the duration of the approach and the number of jumps. The question of the accuracy of such counters remains open, however, as the reviews say, their testimony is close to reality, especially if the projectile is made by a reliable manufacturer. Skipping rope with a counter suitable for those who are bored simply jump and want to visually see their achievements.

Conclusion

So, we have found out what the skipping rope is for, how to jump on it, how to pick it up and what else it is worth to pay your attention to.

This kind of physical education is an excellent cardio, develops legs, helps to burn fats intensively. That's why it is very popular with professional athletes, including boxers. Muhammad Ali was a great fan and popularizer of the rope . On his show, he jumped 15 3-minute sets, between which he rested for only a minute. At the same boxer kept a very high rate - 220 jumps per minute. Jumping on a rope, not one famous person has lost weight, and you can easily do the same.

The main point in any training is the control of your condition, and in our case this is especially important, since jumping rope is a serious strain on the body. They give a shake to the whole body and cause it to have a certain stress. Therefore, approaching them is meaningful and accurate.