Jump rope: what muscles are involved during training?

To achieve success in sports, it is not necessary to visit an expensive gym and puff daily for two hours. Work, family and other things very much exhaust the person during the day. As a result, we do not have any strength left for the simulator. But if you want a good figure, then it is not necessary to do it on the simulators. Practically everyone has everything you need. It's a skipping rope, a pair of running shoes and purposefulness. Let's talk in more detail about what a good rope is. "What muscles are involved in the exercise?" - you ask. You will find answers to all the questions in this article.

Efficiency rope

Many athletes know perfectly well that there are two ways to lose weight: active and passive. The second method is a diet. In this case, you can do without physical exertion, although this is not very desirable.

But the most effective can be achieved by balanced nutrition and daily cardio. What muscles work with a rope, will you ask? These are calves, buttocks, hips and muscles of the bark. But beyond that, your heart, as well as the respiratory system, gets the load. During such exercises, endorphins are thrown into the body, they are also hormones of happiness. Therefore, your mood will be a little better, even on the most gloomy day. In general, this is an excellent choice for those who do not have enough time to go to the gym. Take a rope with you on a run, and the result will not take long to wait, as soon you will see what muscles are rocking on the rope. This requires not too much time, the main thing - patience.

Skipping rope: what muscles are involved the most

You can say that during the jumps, your whole body works, from the legs to the hands, one way or another. Nevertheless, the peak of the load (60-70%) falls on the gastrocnemius muscles. If you do it right, the calves will begin to ache in the very first place. In addition, the muscles of the thigh and buttocks are actively working. The quadriceps account for about 15% of the load. But this figure varies depending on the technique of jumping, which, by the way, today is a large number.

The muscles of the bark also take part in the work. The fact is that during jumping our body needs constant stabilization, which is provided by the press and back rectifiers. In general, we are talking about a load of not more than 10%. Still it is necessary to tell and about muscles of arms or hand. They work only slightly, but they do take the load. If we take into account the simplicity of this exercise and its effectiveness, then it certainly deserves attention. But we have not fully learned what a rope is. What muscles involved, we figured out, but now we go further.

How much and how to jump?

To achieve the desired result, you must constantly train. The whole point is the frequency of training, their intensity and technique of doing the exercise. The optimal length of training is 10 minutes or more. If you are a beginner, then start with a minimum. As the technique and endurance develop, you can exercise longer. When your legs and muscles bark strengthened, they will not be sick.

Studies have shown that about 15 jumps on a rope allow you to burn about 220 calories. The intensity of training should increase gradually. It is advisable to engage in fresh air. Elbows, if possible, are pressed against the trunk, and during the exercise, rotational movements are performed only by the hands.

What muscles develop the rope?

A little bit above it was said that there are a lot of techniques and ways of performing jumps. Some are aimed at developing gastrocnemius muscles, others are for the press and stabilizers, the third is for the quadriceps. If you want to slightly bend the sides and stomach, which, by the way, is quite possible on the rope, then it is necessary to take the long-established techniques.

The so-called classical jumps are the best assistant. In this case, you perform jumps on your toes, and spring your knees. For one jump, one circle is made. In the future, you can alternately change your legs, bending them in the knee. To restore breathing, a double jump is perfect. During the exercise, try to keep the muscle-stabilizers in tension. Due to the static load they will be strengthened. By the way, the bark muscles are the only ones that become stronger from static loads. In general, we figured out which muscles the rope trains.

Conclusion

So we figured out what a skipping rope is. What muscles are involved, you also know. But how effectively to train? The key to success lies in the gradual increase in loads. This concerns both the complexity of the exercises and their intensity. For example, to give extra weight to the muscles of the press, it is necessary to bend the legs in the lap during the jump, pressing the hips to the trunk. This is effective, but not as simple as it might seem at first glance. The first results appear after 5-10 workouts, but everything depends on whether you are hacking or doing it in good faith.