Today everyone wants to look slim. For these purposes, many simulators were invented. But to buy many of them you need to spend a lot of money. Also, not all exercises are accessible to people, for example, the so-called “pistol” (squat on one leg) is quite difficult for most. For aerobics, you need a pass to the pool and a lot of free time. What can we say about the gym, where one subscription is sometimes fabulous money. An alternative must be sought.
Some people prefer jogging in the morning. But here there are some nuances: you need to follow a pace that would allow you to achieve maximum results, you also need to separate the concepts and clearly understand what is required. If a person wants to reduce weight, then you can use special innovations, for example, a special suit that allows you to sweat more. But those who just want to play sports for health need nothing of the kind. Running is useful, but again requires free time. Since in the mornings, before work, you often want to sleep. And a workout is required. It is good if there is a stadium, but often houses are located in disadvantaged (from this point of view) areas. What then to do?
Exit
There is an exercise that requires only a sports equipment. It can be performed almost anywhere where, of course, the ceiling height allows. This is rope jumping. What muscles work? What is the history of the origin of the exercise? And how to perform jumps? This is described below.
Jumping rope is by no means fun for children. Many adults, wealthy people do them in their free time. Even athletes include jumping rope in their training plan. For example, boxers must use this exercise, so they train bounces from an opponent. If you carefully watch the fight, you will notice that athletes flicker with their feet or even make jumps - this is the result of working with a skipping rope. Rope jumping is very useful. What muscles work with this exercise? The calf muscles of the abdomen, back and arms.
Kind of sport?
And yet this is not a sport - jumping rope (which muscle groups work, described below). This is just an exercise on the legs. Even fans cannot call rope jumping a separate sport that can be included in the Olympic Games. But this does not negate the fact that exercise is one of the leading among auxiliary. This form of motor activity can be called the combination of the beneficial properties of continuous running and jumping, that is, aerobic exercise and strength. That is why rope jumping has become so popular.
Nostalgia associated with this exercise is among those who have found the Soviet era. Then it was especially popular among children. In each yard, mostly girls performed rope jumping. What muscles work, they did not think. But a simple game was very useful.
History
As already mentioned, in many sports jumping rope is an integral part of training. What muscle groups work? In England, for example, boxers began to use this exercise at the end of the last century. It was noticed that it perfectly strengthens the legs, improves coordination of movements, increases the aerobic and anaerobic capabilities of a person.
Time passed, and jumping rope improved. New movements began to appear that strengthened or weakened the load on certain muscle groups. And today, boxers must include the rope in the classroom. Now they use other types of jumps, for example with a turn. And not only they, most football players, runners, basketball players, volleyball players and other athletes actively perform this exercise. True jump rope lovers can jump on it for more than an hour. But, of course, it is better for a beginner to start small. It has already been talked about which muscles work when jumping rope. Photos of athletes performing exercises with this equipment are presented below.
Replacement and addition
What muscle groups work when jumping rope, we learned. Exercise can replace many other, and even sports. So, for example, if it rains, then it is not possible to ride a bicycle. Then you can replace it with jumping rope. Of course, it will not work out completely, but in isolated cases completely. Moreover, it is possible to supplement other exercises. So, running will alternate well with a few minutes of jumping. The same bike also goes well with exercise. It is the versatility of rope jumping that has become the reason for such popularity.
Exercise is not a full force. It relaxes the body more, although it trains endurance. Of course, for someone like. To someone who is far from sports, jumping rope will seem difficult. And runners - time to recover. Also a lot depends on speed and time. But the main thing is to perform the exercise evenly. It is then that stamina is trained. Therefore, jumping rope is also a training in order to calculate your strengths, which is needed in every sport.
Repeating the exercise is the key to achieving results. For beginners, it will be enough 2-3 times a week. But you need to strive for daily repetitions. The main thing is to remember that it is with increasing lead time that there will be results. If you stay at the same level, then the effect will be minimal.
Workout plan
When jumping, the cardiovascular system is well trained. Physical education specialist R. Rioti believes that for good results it is worth doing the exercise for more than 15 minutes. As already mentioned, jumping rope can replace many other exercises, but partially. So, from the run they make up 90%. This was clarified based on the intake of nutrients by the body.
For beginners, experts are advised to jump at a speed of 72 turns per minute. This is the minimum speed at which rotation is possible. But to start with a pace that is very slow for a person is also not worth it, this rule, by the way, also works while running. The value of heart rate, which would be normal, is achieved after three minutes due to movement of the hands.
Equipment and clothes
A lot of people jump rope. What muscles work - they are primarily interested. We figured it out. With equipment, too, everything seems to be clear. But what should I wear?
In fact, the rope must be chosen correctly. For example, it should not be short or long. In addition, its diameter should not exceed or be less than 0.8 or 0.9 cm. If the rope is too wide, it will be difficult to rotate because of the weight. It’s hard to twist light because of the weak centrifugal force. Also, the projectile should touch the floor when the hands are at the level of the hips. All of the above options are easy to check right in the store, taking along a ruler. What muscles are involved in jumping rope, other than those already described? The load extends to the whole body.
Length determination
Many people think about which muscles swing when jumping rope, but the projectile should be correct, which some do not even suspect. To correctly determine the length of the rope, you need to take its ends and stand on its middle. Many people like to use a longer rope than is required. After pulling the projectile, the hands should reach the level of the armpits. A long rope is difficult to control, and a short rope is simply impossible to jump.
Many wrap a shell around the palm of their hand to give it the desired length, or tie knots. If in the first method everything is safe, then in the second there is a probability of damage to the body by nodes. The speed of the spinning rope is large, and the effect of the collision can be more painful than hitting a stone. The muscles involved in jumping rope swing better if the projectile is the correct length.
If it is not possible to purchase a rope in a store, then you can use a regular clothesline. It is quite heavy and at the same time not fat. You can jump barefoot and in sneakers. But when performing an exercise on a hard surface, there is a chance of injury to the fingertips. There is a way out. You can also jump on the carpet. Rubber shoes slow down and add weight. It seems that it is insignificant, but during an hour of training it is very tangible.
Contraindications and advice
During training, many athletes perform rope jumping. The muscle groups that act in this case are located throughout the body, mainly on the arms and legs. Professionals of this exercise can jump more than an hour every day, but beginners are advised to correctly assess their strength. The main thing is not to overdo it, but you also do not need to feel sorry for the body. There is no specific training schedule. Everyone jumps to the best of his ability and ability, striving to achieve the above results. It is worth paying attention to the fact that people with diseases of the cardiovascular system and brain are better to refrain from such exercises. But before training, everyone needs to see a doctor, otherwise you can only harm yourself.