To lose weight, you can use a regular rope. We will tell you how to choose the right one, use it, and why it is so beneficial for your health. To lose weight, you can use a regular skipping rope. We will tell you how to choose the right one, use it, and why it is so beneficial for your health.
The jump rope is the simplest and most effective exercise machine that will help bring your figure into the desired shape. It is in high demand due to its low cost. Such sports equipment is compact, convenient, it can be used anywhere and, most importantly, is suitable for the whole family.
Do not be discouraged if you do not have enough time and money for a fitness membership or buy a trainer. It is possible to solve this problem. You just need to purchase a rope.
The result obtained from training on a rope does not sacrifice anything to expensive simulators. Not only children, but also professional athletes jump on it. Jumping rope is a sport, and annual competitions are held on them.
What is the use of a rope?
Jumping rope forces the dorsal, gluteal, and calf muscles to work, as well as the arms and legs. Such exercises will help reduce excess weight, correct body shape. At the same time, the legs are tightened, strengthened, and the buttocks and abdomen become beautiful and "anti-cellulite". This allows a person to be hardy, with good coordination and quick reaction, he is in constant tone, the cardiac system is supported.
The body senses physical activity at an intense pace. It is twice as large as swimming or running. The speed and intensity of the exercise helps to burn extra calories and exercise the body.
Jumping rope is very useful for training the heart, blood vessels, people of any age can do it. It improves the breathing process, for example, when a person suffers from frequent shortness of breath. The rope is in great demand among women. With it, you can get rid of unwanted cellulite. With this exercise, the hips, buttocks are strengthened, the amount of fat in problem areas is reduced.
Even experts recommend jumping rope. It will protect your legs from varicose veins. In a short training time, you can achieve success in losing weight. It is best to jump in the morning for 15–20 minutes, as it warms up and stretches all the muscles.
Reasons why you need to do the rope
- Affordable price and comfort. Compared to other exercise equipment, the rope is small, lightweight, and does not require much space.
- Small investment of time. The workout takes about 25-30 minutes, which can be done at home.
- Pleasure. Jumping rope can help relieve stress. Especially if you practice with music, then you will get a lot of energy and positive for the whole working day.
- Strengthening the muscles. With daily exercise, the body will acquire the desired shape and tone. In a short time, you will get the expected result.
- Getting rid of calories. The rope promotes weight loss, accelerates the breakdown of fats and activates metabolism.
Contraindications for jumping rope
People with great overweight, weak heart, varicose veins are not recommended to start the exercise on their own. First of all, you need to visit a doctor and get the necessary advice.
You should not be indifferent to this, as you can harm your health. It is dangerous to jump for those people who have osteochondrosis and joint disease. They warn you not to start jumping with a full stomach or when something bothers you.
How do I get the right rope?
- The main criterion is length. It depends on the height of the person. How to determine the required length? You need to stand with your feet in the middle of the rope, take it by the handles and lift it to the top. They should be at the level of the armpits. It is worth carefully looking at the length so that the rope is neither short nor long. There are skipping ropes in which you can adjust the length yourself.
- Pay attention to the material from which the rope is made. It can be nylon, rope, or rubber. Better to take a rope or nylon rope. It is light, and during accidental stresses, a person does not feel the blows so painfully. Over time, as you become more experienced in jumping, you can try rubber. Its advantage turns out to be weight. These jumps become even more effective.
- There is one more type of rope - these are high-speed ones. On it you can adjust and select the speed. There is a counter that counts the number of jumps. But this is not the most important thing when choosing sports equipment. Also pay attention to the length, weight, material of the rope.
What equipment should be used when jumping rope?
Each person chooses for himself what it will be convenient for him to do. First you can try barefoot, and then in sneakers, and compare which option is the best. Legs without shoes are as relaxed and free as possible, and a little tense in moccasins. When you are in shoes, avoid sore kicks to your feet with rope and wood or laminate flooring.
You need to train in leggings and a T-shirt. Because they fit the body, and the rope does not get tangled between clothes. It is advisable for women to wear a sports bra for training.
How to do it correctly with a rope?
- First of all, adjust the rope to your height. So that the handles of the rope are at the level of the chest. To lose excess weight, strengthen muscles, maintain tone, you need to train every day.
- Jump for about 10 minutes for the first time, and then increase the training time. Train continuously, without stopping, if it is very difficult for you, then take a break for 3 minutes. In general, the exercise should take 10 to 30 minutes. It is advisable not to take many pauses, but to do the load with all your might in the allotted time.
- During the lesson, women need to wear a special bust to protect the breasts and not harm its shape.
- It is advisable to practice in shoes.
- It is not advisable to practice on a very hard surface. Place a flat rug under your feet.
- Suspend on the front of your leg, and keep your heel above floor level.
- Perform light and soft jumps.
- Don't strain your legs. Build your workout pace, endurance and speed.
How long do you need to jump rope?
Exercise for about 30 minutes to gain a beautiful figure and lose weight. But it is worth doing without interruption, otherwise the result will not be very noticeable. To support the heart system in good shape, do these exercises for 10 minutes. The main thing is that the training is constant and daily.
Measure your heart rate, and if you feel short of breath, stop and measure your heart rate. If it is normal, then rest for a few minutes, and above the norm, wait and restore breathing.
Jumping rope technique
Jumping must be performed on both legs, easily and naturally. Never land on your foot or heel. It is recommended to place your foot on the forefoot after completing the jump.
The jump should be light, no rumble, soft. You need to do the load on bent legs so as not to strain them too much and not to cause pain. Jump fast, at a certain height and non-stop. If you do the right jumps, light, fast, high, without pauses, then the result will not keep you waiting long.
Recommendations for beginners
At first, you need to jump for a short time, for a couple of minutes. Try to increase your exercise time when exercising lightly. Add 1-2 minutes each day and get the expected results.
Do 75 jumps per minute on average. Choose enough jumping height for you to feel comfortable. Most often, the height is 25–30 cm. The main thing is to develop your own pace for a beginner, so as not to get lost, not to choke and jump without pauses.
How should you jump rope to lose weight?
- Exercise for about half an hour daily. Growth hormone is produced from physical activity. It helps burn fat, thereby losing extra pounds. The greater the load, the more actively this hormone is produced.
- Exercise intensely, watch out for cardio activity. In order to correctly perform the exercise and monitor the load, you can develop your own scheme.
- With all your might, perform jumps with speed and time, give all your best at 100%. Take a short break to equalize breathing and heart rate. Then we study and rest again. It is necessary to alternate the intervals between exertion and rest. If everything is done exactly, then you will lose the maximum amount of fat.
In general, the method for losing weight includes the following scheme:
- we do jumps for 3 minutes;
- a break of 30 seconds to restore breathing;
- jump as fast as possible for 1 minute;
- rest for a few minutes;
- again fast jumps for a minute;
- rest 30 seconds;
- we re-perform the load and break;
- we jump easily at an average pace;
- stopping, stretching and relaxing the legs.
Such exercises will help you lose weight and keep your blood vessels and heart in good shape. It is enough to practice for 10–20 minutes for a month. You can train in a comfortable, relaxed environment. The load when jumping is much greater than when running. This contributes to the correction of the shape of beautiful legs. After regular exercise, the buttocks and thighs will become firm. Do the exercise persistently, regularly, with joy and desire.
Complicate the lesson, perform a double jump. Jump in the opposite direction as well, this will improve the exercise. Raising your knees is good for your abdominals, and crossing your legs improves coordination. New elements will diversify and complicate the lesson. Exercise regularly and intensely to achieve a beautiful physique. You will have to put in a little effort, but the result will appear very soon. Within a month, you will see a noticeable improvement in your appearance in the mirror.
The technique for doing exercises with a rope in this video:
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