To achieve success in sports, it is not necessary to attend an expensive gym and puff for two hours daily. Work, family and other things very exhausting a person during the day. As a result, we have no strength left for the simulator. But if you want a good figure, then it is not necessary to do it on simulators. Almost everyone has all the essentials. This is a jump rope, a pair of sneakers and determination. Let's talk in more detail about what a rope is good. "What muscles are involved in the exercise?" - you ask. You will find answers to all questions in this article.
Rope Efficiency
Many athletes are well aware that there are two ways to lose weight: active and passive. The second method is a diet. In this case, you can do without physical exertion, although this is not too desirable.
But the greatest efficiency can be achieved by a balanced diet and daily cardio workouts. What muscles work with a skipping rope, do you take an interest? These are the calves, buttocks, hips and muscles of the cortex. But besides this, the load gets your heart, as well as the respiratory system. During such exercises, endorphins are released into the body, they are also hormones of happiness. Therefore, your mood will be a little better, even on the most gloomy day. In general, this is an excellent choice for those who do not have enough time to go to the gym. Take a skipping rope with you for a run, and the result will not be long in coming, as soon you will see for yourself which muscles are swinging on a skipping rope. This does not require much time, the main thing is patience.
Jump rope: which muscles are most involved
We can say that during the jumps, one way or another, your entire body works, starting from the legs and ending with the hands. However, the peak load (60-70%) falls on the calf muscles. If you do everything right, then the calves will begin to hurt in the first place. In addition, the muscles of the thigh and buttocks perform active work. Quadriceps accounts for about 15% of the load. But this indicator varies depending on the technique of jumping, which, by the way, today is a large number.
The bark muscles also take part in the work. The fact is that during jumps our body needs constant stabilization, which is provided by the press and back straighteners. In general, we are talking about a load of not more than 10%. Still worth mentioning about the muscles of the hands. They work slightly, but still take the load. If we take into account the simplicity of this exercise and its effectiveness, then it certainly deserves attention. But we have not yet fully learned what a jump rope is. What muscles are involved, we figured out, and now we move on.
How much and how to jump?
To achieve the desired result, you must constantly train. The whole point is the frequency of training, their intensity and the technique of the exercise. The optimal training length is 10 minutes or more. If you are a beginner, then start from a minimum. With the development of technology and endurance, you can train longer. When your legs and bark muscles strengthen, they won’t hurt.
Studies have shown that approximately 15 skipping rope can burn about 220 calories. Training intensity should increase gradually. It is advisable to engage in the fresh air. The elbows, as far as possible, are pressed against the body, and during the exercise, only the hands perform rotational movements .
What muscles does the jump rope develop?
It was said a little higher that there are a large number of techniques and methods for performing jumps. Some are aimed at developing calf muscles, others at the abs and stabilizers, and others at quadriceps. If you want to slightly drive your sides and stomach, which, by the way, is quite possible on a skipping rope, then you need to take the proven techniques for a long time.
The so-called classic jumps are the best helper. In this case, you are jumping on toes and spring with your knees. In one jump, one circle is made. In the future, you can alternately change the legs, bending them at the knee. A double jump is perfect for breathing. During the exercise, try to keep the stabilizer muscles in tension. Due to the static load, they will be strengthened. By the way, the muscles of the cortex are the only ones that become stronger from static loads. In general, we figured out which muscles the skipping rope trains.
Conclusion
So we figured out what a jump rope is. What muscles are involved, you also know. But how to train effectively? The key to success lies in a gradual increase in workloads. This applies to both the complexity of the exercises and their intensity. For example, to add extra load to the muscles of the press, it is necessary to bend the knees during the jump, pressing the hips to the body. It is effective, but not as simple as it might seem at first glance. The first results appear after 5-10 workouts, but it all depends on whether you hack or engage in good faith.