Find out what rope exercises you need to do to build endurance and actively burn subcutaneous fat. One of the most effective ways to get rid of body fat is a skipping rope. After doing exercises with a skipping rope for weight loss, your legs will become slim, you can get rid of cellulite and body fat. With all these benefits, it doesn't take you long to train and you can exercise at home.
How to get rid of fat with a skipping rope?
To obtain the desired effect, it is necessary to maintain an average intensity of about 100 jumps per minute. Exercising only for a quarter of an hour at this pace, you can burn about two hundred calories. Moreover, the more body weight an athlete has, the higher the energy consumption will be.
With the right approach to training, a jump rope can be an excellent alternative to expensive exercise equipment. Jumping rope can improve posture and develop coordination. You just need to regularly do simple exercises with a skipping rope for weight loss. To increase the effectiveness of training, you can additionally engage in an exercise bike or treadmill. At the same time, even when working with the rope for only a few weeks, you will notice how fat goes away from problem areas.
To get the desired result, you should start doing simple jumps at a slow pace. The body during the lesson must always be fixed and there is no need to jump high. Probably, at first it will be quite difficult for you to correctly perform all the movements, but you will quickly get used to it. At first, you should work in a calm rhythm that is comfortable for you.
Exercise every day for 10-15 minutes and limit the energy value of your diet. The result will not be long in coming, and very quickly you will understand how effective rope exercises are for weight loss. When creating a nutrition program, it is worth consulting with a specialist, since a strong decrease in the calorie intake of the diet together with exercise can cause a breakdown.
A set of exercises with a skipping rope for weight loss
Each training session must begin with a warm-up. You just need to do a few squats and circular movements with the ankle. After that, you can start doing exercises with a rope for weight loss:
- Single jumps. The rope should rotate slowly, and at the time of landing, the knee joints should be slightly bent. For each turn of the cord, you should complete one jump. By increasing the rotation of the rope, you can also increase the intensity of the training.
- Jumping with change of legs. The movement is performed at a fast pace and you need to constantly change your working leg, imitating a run. The jumping topics can be increased or decreased.
- Double jumps. For one turn of the cord, you need to perform two jumps. Since the load when performing this exercise with a rope for weight loss is quite high, it is worth using a slow pace and monitoring your breathing, preventing it from failing.
- Jumping to the side. You need to alternately jump left and right.
- Jumping forward and backward. Alternate jumping back and forth. If you have not previously played sports, then this movement should be started for two minutes, gradually increasing the duration of its implementation.
How to eat properly while exercising with a rope?
Eating a healthy diet is essential to a successful fight against fat. When drawing up a nutrition program, it is very important to find a middle ground. The calorie content of the diet should be reduced to a safe minimum, but at the same time, you will not need strict food restrictions.
First of all, focus on dishes and products containing the maximum possible amount of trace elements. For breakfast, you should eat dairy products, and for lunch, porridge will be the best dish. Fruits are great for an afternoon snack, and dinner can consist of vegetables.
Jumping rope exercise for weight loss is one of the most effective types of cardio training to effectively fight fat. Even while working at a relatively slow pace, you will lose 10-11 calories every minute. If the rate is brought to average, then the energy consumption will double.
What are the contraindications for jumping rope?
Even such a sports equipment as a jump rope may be prohibited in some cases. If a person has severe and frequent migraine attacks, then in order to avoid them, it is better not to exercise with a skipping rope.
Never exercise right after a meal, but do it at least 60 minutes after eating. If you have problems with the work of the heart, you should be careful about any physical activity.
Also, do not take the rope in your hands if you have problems with the ligamentous-articular apparatus and especially the knee joints. If you want to exercise, then first consult with a specialist. It is also dangerous to use rope training when your weight is much higher than normal. This is very dangerous for the joints.
How to lose weight using a rope, see this video:
