Who would not want to have a beautiful toned body that radiates health itself! We found fools – skeptics will say – and without your advice we know that it is difficult to achieve this, especially when all the forces are given to work and family, where is beauty to think about … We will not dispute this fact, but we will draw your attention to this: Does each such skeptic have the opportunity to devote at least 30 minutes a day to exercise? After all, you must admit that this is quite a bit, and it will be quite simple to make such a “window” in the daily routine, especially if you manage to conclude a truce with your laziness. What can 30 minutes a day do? At first, absolutely nothing. Nothing visible to your eye, to be exact. But multiply these 30 minutes by 10, 30, 60 days or more and you will understand everything yourself. And the usual jump rope, well known to everyone from childhood, will help in this. Despite the fact that this sports equipment in the eyes of men is more likely to be associated with girls in the yard, they should also pay attention to the rope as a means of keeping the body in good shape. What is the use of this simple sports equipment and whether it is harmful – let’s see. The benefits of jumping rope The benefits that jumping rope can bring you are undeniable, and this has been proven by the example of many people, and even more so athletes. Basketball players, volleyball players, athletes, even heavyweight boxers – all of them cannot complete training without this projectile. Jumping rope primarily develops attention, speed and coordination. Everyone who has just tried to do at least a few jumps and not get confused knows how difficult it is at the very beginning. Further, different muscle groups are simultaneously involved: small and large calf and dorsal, muscles of the hands and arms, shoulder girdle, abdominal muscles and buttocks. For the harmonious development of the body, it is important that the muscles work together, and not be worked out individually. This big mistake is made by everyone who thinks that the gym will be the best place for a beautiful and healthy body. But no machine will help you maintain an even posture the way a regular cord with two handles at the ends will. Active non-stop movement for just 5-10 minutes a day will help to strengthen your cardiovascular system and develop an unprecedented endurance reserve. Of course, along with strengthening muscles the fat layer on the waist, hips and buttocks will gradually begin to disappear, which is so important not only for any woman, but also for a man. This happens not only due to increased physical activity, since in addition the body’s metabolism accelerates, which means that it stops storing fat in reserve, directing the energy received to restore recent costs.
Just 20 minutes of jump rope exercise will allow you to get rid of 200-300 kcal. But this is a whole lunch or dinner, which will not remain on the sides, but will settle on growing muscles – can anything be better? In general, the number of kilocalories burned will depend on your weight – the more it is, the more you will burn. That is why overweight people lose tens of kilograms faster than moderately well-fed people, who during the same time can get rid of 5-10 kg from strength. You can calculate the calories that you will burn every day using a simple formula: multiply the coefficient 2.8 by your weight. The product will be the number of kilocalories that you burn in 1 hour of continuous exercise. If you devote exactly 20 minutes a day, then divide the number by 3, if 30 minutes, then by 2, and if only 10, then by 6, etc. Rope damage But let’s get back to our skeptics, who will definitely find counterarguments. Unfortunately, in certain aspects we have to agree with them. However, there is a small nuance: the rope itself only brings benefits, the person himself can cause harm if he does not fulfill certain conditions for its use. First of all, it is highly not recommended to do exercises with a rope for people with cardiovascular diseases, weak joints, those who have problems with the spine, since it bears the main load during jumping.
With varicose veins, you can only aggravate your condition due to jumping rope. It can be added that it is also harmful for meningitis and headaches, as is often indicated in contraindications on various resources. However, needless to say, in the presence of any kind of disease, intense physical exercise is strictly prohibited by definition. Therefore, be sure to approach any sports activities wisely. But for healthy people there are certain warnings. So women are not recommended to jump rope during pregnancy, after childbirth and during menstruation, as well as – alas – the owners of a large bust. The same applies to older women and men, since skin that loses its elasticity can sag greatly, which will adversely affect the appearance. If you are still young, then do not waste time and start spending time jumping rope at least 3-4 times a week – this way you will create an excellent basis for healthy maturity and old age. If you are already “from 30”, then approach classes with moderate fervor, gradually, and stick to a certain intensity so as not to harm the body. Jump Rope Exercises In order to successfully train your body or just keep it in good shape, it really only takes 10-30 minutes a day of jumping rope. One condition: they must be performed correctly. To do this, first adjust the rope to the length that is optimal for you: step on the cord exactly in the middle and pull the projectile handles up – they should be at the level of your chest. If before that you have never jumped with a rope, then for the first time practice non-stop jumping without it, mark the most optimal pace for you and your endurance. When you get used to it, while jumping, start simultaneously rotating the rope folded in half in one hand and try to keep the cord touching the floor at the moment when your legs are in the air. When synchronization is achieved, start the exercises themselves directly. At first, give a total of about 10 minutes of continuous jumping rope. Pay special attention to this. If the cord is twisted or you are tangled – quickly return it to its original position and continue exercising, without pauses – otherwise there will be no use. In the first week, it will be optimal to do several sets of 3-5 minutes with 2-minute breaks. Before jumping, warm up the body with light running or regular exercises. Jump in comfortable sports shoes with thick, springy soles. Take off from the ground no more than 2-3 cm – just enough so that the cord can easily pass under your feet and not get tangled in them. It is necessary to land on the toes of the feet, without touching the surface with the heels. Gradually, you will get comfortable, and then you will have a desire to perform more complex exercises, but take your time, because health is the main thing for you, and everything else is nothing more than a way to diversify your exercises. Jumping rope is best combined with other physical exercises: jogging, push-ups, pull-ups, sit-ups, work on the abdominal muscles. And finally. To prevent jumping rope from being something of a dull necessity for you, take a few full-length pictures of yourself in front of a mirror every 2 weeks, and after 2-3 months of active training, compare the photos. Remember that you are doing this solely for yourself, and not for someone else, and we are talking about your appearance and your health, which means there is no need to jump and make excuses if something does not work out. In addition, exercise is a great help to deal with stress – just direct the energy in the right direction, even if it is destructive. A jump rope is a great choice for those who want to get themselves in order in a short time and not spend a lot of time on it. It will be difficult only at first, but when you get involved, you will not want to give it up. The peculiarity of the human psyche is such that getting used to any kind of difficulties comes after 60 days of constant practice. Therefore, be sure that everything will work out for you, you just need to make a little effort at first.