Having decided to lose weight, we begin to look for the most optimal way to get rid of extra pounds and often opt for sports, because this not only helps to cope with excess weight, but also to improve the functioning of internal organs, strengthen muscles and speed up metabolism. In a word, the multifaceted benefits of physical activity make them the leader among all known weight loss methods. However, the question arises, what kind of sport is best to do in order to quickly get the desired results, without making a lot of effort and without spending a lot of money. The answer is very simple, jump rope exercises will help you. It is the jump rope that is a universal simulator that is well known to all of us since childhood, which copes well with being overweight, but most perceive it only as a children’s toy.
Rope Benefits
In addition to the fact that it is very easy to work with a rope and even a child can do it, it has a number of other advantages over massive simulators that are popular today. Let’s start with the fact that the jump rope is an incredibly affordable simulator, you can buy it at any sports store. It is also worth mentioning the price of this wonderful device. Unlike expensive cardio equipment such as a treadmill, exercise bike and elliptical trainer, a jump rope is very cheap and affordable for anyone who wants to work out their figure. Unlike running, which is also very healthy, while jumping rope you are exercising at a high intensity, because you are unlikely to be able to jump at a slow pace. The jump rope will be a great helper for busy people who can not allocate enough time to visit the gym. It is compact and lightweight enough that you can take it with you and practice anywhere and anytime, as soon as the opportunity arises.
The benefits of a jump rope
As mentioned above, the jump rope is a universal simulator that promotes weight loss. This happens due to the fact that while jumping on a rope, the heartbeat accelerates, therefore, blood circulation improves and metabolic processes occur faster, and in combination with intense physical activity, the rope allows you to get rid of 700 calories within an hour. It should also be noted that, unlike running and cycling, which in terms of efficiency can be equated to jumping rope, while exercising with it, you use not only your legs, but also your arms, as well as about ten more large muscles of the body. The jump rope not only trains muscles, but also strengthens the cardiovascular system, normalizes the functioning of the respiratory system, develops endurance, and also promotes fat burning and weight loss. In addition, thanks to jumping rope, you can develop grace, coordination of movements and the vestibular apparatus, and also get positive emotions, because during such exercises endorphins are intensively produced – hormones of happiness.
Preparing for rope exercises
Despite the fact that the rope is a fairly simple simulator, it gives a rather serious load on the body, therefore, as in other cases, you should not neglect the warm-up before exercising with the rope. Rotate your feet and ankles a few times, stretch your calf muscles and Achilles tendons well, and run in place for 5 minutes. Remember that while jumping rope you can’t land on a full foot, stand only on your toes, without touching the floor with your heels, otherwise you can get seriously injured. If you get short of breath during an exercise, stop and catch your breath, and only then continue the workout. Do not forget about the position of the body while jumping. Hands with a rope should be near the body. Bend them at the elbows and press them to the waist. Keep your back straight, bend your legs slightly at the knees.
jump rope
In order to lose weight with a skipping rope, you need to perform a whole range of jumps every day, starting with the most elementary and ending with more complex exercises. Let’s start with simple, single jumps with two legs, where there is one jump for one rotation of the rope. After doing about 30 such jumps, complicate your task by switching to double jumps. With each turn of the rope, you need to jump twice. To perform jumps correctly, you need to slow down the rotation of the rope and monitor your breathing. Now you can slightly relax your muscles and start jumping alternately on one leg. Alternate left and right foot, simulating running with each turn of the rope. Then move on to jumping on one leg without switching. When the muscles have a little rest, increase the load, raising your knees high while jumping the rope. Perform such jumps by rotating the rope first forward and then back. And the complex will be completed by jumping to the sides. Each time you land on the floor, take your legs first to the sides, and then forward and back. You can also try spreading your legs wide when you land, and bring them back together as you jump.
Skipping rope
Jumping is not the only exercise you can do with a jump rope. It can be used as sports equipment to strengthen the muscles of the back and arms. Fold the rope several times, put your hands behind your back and grab the ends of the folded rope from behind with both hands. Now slowly perform deep forward bends, while moving your hands back. The back during this exercise should be slightly arched, legs should be even, shoulder-width apart.
The following exercise with a rope will help keep the abdominal and back muscles in good shape. Fold the rope in half, grasp its ends with your hands and stretch to the maximum. Raise your straight arms above your head, spread your legs and bend to the sides. The hips must be motionless. Leaning to the maximum, fix the body in this position for a few seconds and only then return to the starting position.
Training mode
The duration and intensity of your classes will depend on what goal you are pursuing. If you just want to keep fit and exercise with a skipping rope as a preventive measure so that your muscles are in constant tone, then it will be enough for you to jump for 15 minutes a day three times a week. For those who seek to lose weight and get rid of extra pounds and centimeters, this amount will not be enough. It is necessary to increase the training time to 30-40 minutes and exercise 4-5 times a week. If you are new to the sport, do not start with heavy loads, alternate jumping with stretching and breathing exercises, breaking them into several approaches.
Rope choice
Responsibly treat the choice of a jump rope, because the safety and effectiveness of your workouts will depend on it. The length of the rope should be suitable for your height. You can check this as follows. Fold it in half, stand with both feet in the middle of the folded rope and lift its ends, which you hold in your hands, up. The edges of the rope should reach chest level. If the rope is shorter or longer, then it will be inconvenient for you to jump over it, which will negatively affect the effectiveness of training. The handles of the rope should be as comfortable as possible and have a special coating that will not allow them to slip out of your hands.
Contraindications for jumping rope
jump rope невероятно полезны, однако, не для всех. People with high blood pressure or serious heart disease should refuse this type of training. In addition, jumping rope is not recommended for those who have problems with the spine or joints. Jumping rope is not good for migraine and immediately after eating. If you are not sure about your state of health, then it is better to consult a doctor before starting rope exercises.