Rope training is one of the best aerobic exercises. 10 minutes of jumping gives the same effect as a two-kilometer run, a couple of tennis sets and a 10-minute bike race.

By jumping you can burn up to 1000 kcal per hour. With such training, the heart rate increases, and the load on the joints is very small. Jumping develops flexibility, posture, a sense of balance and coordination of movements. Rope exercises allow you to effectively work out the calves, shoulders, muscles of the arms and abdominals. This is the best way to warm up and cool down during strength training. Rope can be practiced almost anywhere.

Rope exercises are used by boxers, wrestlers, volleyball players, skaters and swimmers as an exercise machine that is always at hand.

For a fruitful workout, you need to choose the right rope. There are several main ways to choose a jump rope:

• measure its length: take both handles in your hand and stretch them out at chest level. The bottom end of the rope should touch the floor. In this case, its length will be optimal for your height, which is an indispensable condition for high-quality, effective training;

• the correct length of the rope is determined as follows: pick up the ends, and stand in the middle with two feet. Pull the rope along the body. In this case, the handles should be at the level of the armpits or slightly lower. If the rope is much longer, then it will be more difficult for you to control the movements, and there may be problems with double jumps. If it is short, you will have to tighten your legs all the time.

Jumps can be divided into two main groups: simple and high-speed. The simple ones are:

1. High step. We jump alternating jumps from right to left, but raise our knees to the waist. Well trains the stomach and buttocks, muscles of the lower back.

2. Legs to the sides. We alternate “ball” jumps when the legs are together, with jumps with legs spread apart shoulder-width apart. To start with, against the background of jumping with legs together, include in a series one jump with legs apart, then 2, 3, and then proceed to jumps with a uniform alternation of 1: 1: legs together – legs to the sides. Well trains the muscles of the inner and outer thighs.

3. Scissors. We jump, spreading our legs not to the sides, but along the line back and forth.

4. Skier. Jumping feet together. While jumping legs together, jump to the sides, the upper body remains vertical. You will resemble a skier, as in slalom.

5. Bell. Jumping “legs together” back and forth, as if your legs were the tongue of a bell.

6. Half turns. Feet together, jump, turning only the knees, everything above the belt remains in its original position. Legs forward-right-forward-left and so on. Extremely strong burns fat in the waist area.

7. Full reversals. As in 6), but there is no middle jump (knees forward): turns right-left, right-left. Well strengthens the muscles of the waist.

8. Crossing the legs into the letter X. Start with a “legs together” jump, then alternate jumps “legs to the sides-legs crossed, legs to the sides-legs crossed”.

9. Forward shuffling. Start by jumping with your legs together, then jumping forward with a leg straightened at the knee, alternating legs. Typical boxing jump rope. These jumps are called the Muhammad Ali shuffle.

10. Shuffle back. So carelessly little girls jump with a skipping rope, bending their legs back at the knee, alternating legs. The most difficult option is when the heel hits the priest at the same time. The jump rope spins really fast! Legs may not have time to fly back and forth.

11. Cossack. Start with a jump of the legs together, then a dance movement, touching the heel in front, then the toe behind, then the same, but with the heel and toe of the other leg.

12. Jumping, rotating the rope back. Legs together. The shoulders are strongly slumped. Trains posture, shoulders and arms.

13. Crossing arms. Crossing takes one jump, and spreading the arms takes one jump. Jumping legs together. Do not raise your hands above the waist. The handles of the rope should be long. Keep them parallel to the floor.

14. Swing the rope to the sides. Rope in both hands. Hands at waist level. The handles are parallel to the floor. During the jumps, we do not jump “inside” the arch of the rope, but rotate it from the outside and from the side: from the right to the left, from the right to the left, next to the body. To do this, you need to cross your arms in front of you in transitions, creating a loop. The forearms from the shoulders to the elbow remain vertical, along the chest.

15. To the sides – inside. We alternate swings of the rope to the sides with one jump of the legs together inside the rope, opening the arms to the sides.

Speed ​​jumps are jumps with increased intensity. All simple jumps can be performed at an accelerated pace. The most difficult to perform is a double jump (two turns ropes for one jump).

Technique for performing double jumps: you should start with regular jumps, pushing off with two feet from the floor. After two or three warm-up jumps, switch to double-speed jumps, they are carried out as usual, only you need to push harder and jump higher.