Those who have visited a fitness club at least once could notice in the class schedule a type of training called skipping. The word is foreign, so for many of us it is obscure. Therefore, let’s call this lesson easier – a skipping rope for weight loss. Scientists who conducted a number of studies on volunteers proved that this children’s fun is a simple, convenient and, importantly, cheap simulator. And the effectiveness of jumping, even if they take place at home, is higher than from swimming and cycling. It is not for nothing that boxers and basketball players begin any preparation for the game with a jump rope.

Benefits and results of jumping rope

A jump rope is an ideal simulator for the process of losing weight to be fast, fun and painless. Such exercises develop jumping ability, flexibility, tone the muscles of the whole body. At the same time, the respiratory system is strengthened, posture improves, blood circulation is optimized, congestion disappears in the venous vessels (the culprits of cellulite) and the mood generally rises. After all, we are making a jump into childhood.

An important advantage of the rope is its low price (on average 200 rubles) and compactness – they put their home simulator in a suitcase and set off to conquer some resort with their jumps. Agree, taking your favorite exercise bike or treadmill with you on a trip, which will save your figure from gastronomic excesses in the form of a buffet, is simply unrealistic.

Already after a week of daily exercises with a rope, you can see the results of losing weight – both the legs and the waist will become more slender. If you do not give up training, then after some more time the press and hips will acquire a beautiful relief, and the buttocks will be dense and strong. But for the sake of such an effect, other girls “shed seven sweats” in the gym.

How to choose a jump rope
The simulator is selected in accordance with the height of the person. The right length of the rope will allow you to perform exercises more actively and clearly, creating maximum stress for the muscles. Arriving at a sports or even a children’s store, take the jump ropes, fold them in half and stretch your arms, holding both handles of the simulator together. The rope should touch the floor, but should not lie on it. In numbers, choosing the right simulator looks like this:

height up to 152 cm – rope 210 cm long;
growth 152-167 cm – rope 250 cm long;
growth 168-183 см – скакалка длиной 280 см;
growth выше 184 см – скакалка длиной 310 см.
Which jump rope to choose for weight loss? Действительно, сложный вопрос, если учесть, что сегодня в спорттоварах продаются и детские, и скоgrowthные, и утяжеленные и даже электронные (со счетчиком калорий) тренажеры. Начинающим рекомендуется использовать скоgrowthную или электронную скакалку. When you get used to the pace of the exercises and can set the duration of training that is effective for you, you can move on to the weighted version – this will allow you not only to lose weight, but to model your body.

How to lose weight with a skipping rope – important rules

For the first 2-3 days, jump in place without a rope to prepare the body for future loads.
If your breath gets out of hand while doing rope exercises, let yourself rest for a few seconds, but do not stop completely.
Weight loss will take place in the shortest possible time if you combine a jump rope with a hoop and reasonable food restrictions.
The duration of the jumping session at the very beginning of training is no more than 15 minutes 2-3 times a week. During this time, you will be able to lose 200-250 kcal. When your respiratory system gets used to the load (after 1.5-2 weeks), you can gradually increase the duration of classes by 5 minutes until you bring them to 30-50 minutes.
To speed up the process of losing weight, you can jump rope several times a day.
The starting position of the body for almost all exercises with a rope is a straight back, legs together, elbows bent. In each hand we hold the end of the jump rope. Do not tilt your back forward, do not lower your eyes to the floor.
Keep your elbows as close to your body as possible – over time, this will help you learn to move jump ropes with only the power of your wrist.
Training should begin with warming up all the muscles. To do this, rub them actively with your hands for several minutes.
Do not strain your muscles during classes – the more relaxed you are, the easier it will be for you to jump.
It is not necessary to make very high jumps – it will not burn more calories, but you will get tired faster.
It’s great if you take a walk and take a warm shower after your workout.
Each exercise from the complex below should be performed by a beginner for 2 minutes.
A set of exercises with a rope for slimming belly, legs, calves

Single jumps. Slowly rotate the rope and jump, pushing off the floor with your toes. While landing, bend your knees slightly. One bounce corresponds to one rotation of the simulator. Accelerate gradually.

Double jumps. Everything is the same, only for one turn of the rope there are two jumps. This exercise helps to restore breathing, because it is performed slowly.

Side jumps. Jump left and right and then back and forth.

Jumping with change of legs. The exercise is performed at a fast pace on each. Jumps are made on one or the other leg. Visually, it will look like an imitation of running in place.

Скоgrowthные прыжки. A very fast paced exercise, during which you need to raise your knees as high as possible.

Tilts. Fold the jump ropes several times and hold them by the ends. Stretch your arms out in front of you and begin to lean forward. In this case, the jump rope helps to lose weight at the waist and get rid of fat folds on the sides and back.

Turns. Proceed in exactly the same way as in the previous case, but do not bend over, but turn the body alternately left and right. This jump rope exercise will help reduce the volume of the abdomen.

Disadvantages of a skipping rope for weight loss

Jumping rope is child’s play, but for our adult weight loss, some contraindications to such activities should be taken into account, namely:

heart diseases;
hypertension;
rachiocampsis;
joint problems.
In principle, these are all situations in which the benefits of jumping rope instead of losing weight can clearly be transformed into harm to health. But getting a preliminary consultation with a doctor before starting such exercises still does not hurt.

Skipping rope for weight loss of legs and abdomen – reviews and results

Nadia, 24 years old. I decided to get acquainted with the rope after I heard the story of one person losing weight. For six months, he managed to lose 60 kg (he had an initial weight of 120 kg) only with the help of jump ropes. The man started with 2-minute workouts and gradually reached the point that he could jump for more than 10 hours in a row. Cool! I have only lost 5 kg in a month.

Olesya, 27 years old. Losing weight with a rolling pin is something unreal! I’ve been jumping for two weeks now – the effect is super. And the stomach became smaller, and the rollers on the sides were gone, and the buttocks were noticeably tightened, and cellulite decreased, and the nasty breeches on the hips began to melt. In general, I will continue and recommend it to everyone as an addition to a balanced nutrition system.

Arina, 25 years old. I have excess weight, but I don’t have enough willpower to go on diets and constantly visit the gym, or at least run in the morning. Skipping rope is the best thing you can think of for weight loss. Only at the very beginning of training I had a nuisance – I pulled a tendon. When she recovered, she corrected her main mistake – during jumps, you need to land on your entire foot, and not on your toes.

Katerina, 30 years old. In three weeks, I really felt how effective the jump rope for weight loss is. At first, I have to admit, I was very skeptical. I jump three times a week for half an hour and have already “lost” 3 cm in the waist and 2 cm in the hips.