In various forums on the subject of a healthy lifestyle, one device is often mentioned. Which contributes to fast and boring weight loss. People write that they managed to get in great shape, not doing strenuous workouts, but simply jumping through a skipping rope.
Is it really possible to adjust your appearance for the better so simple? How long will it take? And how many hours or minutes a day do you need to spend on classes?
If the reader is interested in the answers to these and other questions, if he wants to find out the simplest and most effective exercises, as well as find the right program aimed at a specific problem area, he needs to read the article. After all, it provides the most complete information about the effectiveness of using a jump rope for weight loss. The reader will also find reviews about this technique in our review.
Children's fun or sport?
A jump rope or a jump rope is a device familiar to us from childhood. And, we can say, then we used it constantly. After all, we jumped on the street, at home, and even at school in physical education classes. Perhaps that is why we were so slender and fit?
Currently, most well-known fitness trainers for their clients (even many celebrities) for weight loss recommends jumping rope. That's just called this lesson is not as trite as we used to. Borrowed from the English word skip, which means the Russian verb jump, we have turned into skipping. And that's what they began to call classes with a skipping rope.
Is the jump rope really effective in the struggle for a slim figure?
However, not only fitness trainers, but also nutritionists recommend using a rope for weight loss. Reviews posted by happy skinny people also convince us of its benefits. What is so special about this device? Let's try to figure it out.
Unlike diets, exercises with a skipping rope do not force a person to refuse hundreds of their favorite foods or eat only one product, depriving themselves of the opportunity to obtain vitamins necessary for the full functioning of the body. Of course, eating everything in a row won't work either. Change beloved fast food and introduce into the diet more fresh fruits and vegetables still have to. But these sacrifices are minimal.
Unlike long distance running, skipping burns calories much faster. For example, a fifteen-minute workout on a skipping rope will equal the effect of a forty-minute run at a fast pace. A person will be able to lose 200 calories, pump up legs, hips and buttocks, improve posture and flexibility, work out the waist line and increase the body's stamina to physical exertion.
What do ordinary people think?
Ordinary people note slightly different positive qualities of using a rope for weight loss. The reviews relate to the correlation of such important aspects as price and quality. Indeed, in comparison with classes on various cardiovascular machines, skipping will be much cheaper. Even if you purchase a sophisticated device with a jump counter and other useful functions.
To summarize, we can say that skipping, or jumping rope, allows you to achieve excellent results. And this applies not only to weight loss. But also improve the work of the respiratory and cardiovascular systems.
Is a heavy or light jump rope better?
According to nutritionists, fitness trainers and ordinary people, which can be found out from thousands of reviews, a skipping rope for weight loss is an indispensable attribute. Classes with it allow you to strengthen the body, increase muscle tone, speed up metabolism, get rid of cellulite and just raise your mood. But only if you choose it correctly. What you should know before buying the perfect device for body shaping, we will describe in detail below.
So, let's start with the question of what material the rope should be from. The most popular types are devices:
- with rubber cord;
- made of flexible plastic.
The first option is attractive because it has a low price, but it is dangerous in that if mistreated, it can leave a noticeable abrasion on the body. The second is characterized by considerable lightness of the cord. But it can also be a nuisance. After all, the rubber cord at some point begins to spin by inertia, and to rotate what is made of soft plastic, you will need to make an effort.
What else is important to pay attention to when choosing the right device for weight loss? On the handle of a jump rope. In particular, examine their size and weight. After all, holding them in your hands during training will take quite a while, so it’s more convenient to choose the ones that are easier. However, if you want to strengthen not only your legs, hips and buttocks, but also your hands, then you should choose a rope made of bending soft plastic with heavy handles.
How to choose the right device for body shaping?
Having dealt with the appearance of the ideal device, many people immediately go to the cashier. And they make a big mistake. After all, another important criterion is the length of the rope. For weight loss (feedback on the results of amateurs, as well as the opinion of professionals tell us that it is necessary to determine this parameter), you need to work hard for a long time, therefore this sports accessory should not cause discomfort during training:
- Find the middle of the cord by folding the rope in half.
- Take a pen in each hand.
- Then with two legs stand on the intended area.
- Raise your arms as far as possible (as far as the cord allows) and see at what level they are.
- Only if the rope handles are near the chest, the device can be considered correct and recommended for purchase. If the handles reach the waist or neck, the rope categorically does not fit.
The most important parameters of the correct jump rope were listed above. However, the range offered by manufacturers allows you to buy a device that "knows" how to count calories. To take it or not, you need to decide for yourself. However, many professionals, as well as amateurs who have brought their body into perfect shape, write this in reviews: “Weight loss with a skipping rope should be carried out in the daily training regimen. At the same time, it does not matter at all which tool a person will use - ordinary or “with bells and whistles”. The main thing is to surrender to the process with your head. Of course, if a person really wants to achieve excellent results in the shortest possible time.
Is jumping technology a simple or difficult task?
We already remembered earlier childhood years. Have we ever wondered how to jump correctly? Did you try to keep your hands on the right level? Or monitor your posture? Most likely, no, because they simply received incredible pleasure from the process. Absolutely not understanding how useful it is.
With age, everything has changed dramatically. And now we want to jump on a skipping rope for weight loss. Reviews of jumping technology dictate to us the following tips, which are important to adhere to if you want to boast of an excellent result:
- The back should be straight.
- The gaze is directed to a point at the same level as the eyes.
- Elbows tightly pressed to the waist.
- The brushes are fixed in one position.
- Rotational movements are performed due to the muscles of the forearm.
- Jumping is not carried out on a full foot, but only on toes.
How to do skipping?
Many people naively believe that (and even try to convince others with the help of reviews), weight loss with the help of a jump rope can be started at any convenient time. And to do this gradually is not necessary at all. From the very first day of training, you need to load your body to the maximum. Otherwise, no results can be achieved.
But eminent fitness trainers tell us something completely different. Too zealous in the first stages of skipping is not worth it. Because it negatively affects the heart and general well-being of a person. In addition, after a sudden powerful jerk, the whole body will be terribly whining and sore, so not everyone can force themselves to practice again. Accordingly, thoughts about a smart fit figure will remain in the past.
That is why we will present several important recommendations below that will help to start losing weight with the help of the device under study correctly:
- In reviews of jumping rope for weight loss, many say that on the first day of classes you just need to evaluate your strength. To do this, take a stopwatch and start jumping. But it is important to do this as many times as convenient. If shortness of breath begins or dizzy, tired hands, sore legs, etc., the training should be interrupted. And see how long the lesson lasted.
- The further program should be built on the basis of the received parameter. And in the first two weeks to put more emphasis on rest. That is, if it took three minutes to train, six should be taken to rest.
- The same applies to the interval between classes. For the initial stage, the ideal mode would be: training, then one day off, training, two days off, training, one day off. Total three lessons per week.
The ideal weight loss program
By the second week, the body is already significantly adapting to the loads in the form of jumping rope carried out with the aim of losing weight. In reviews, losing weight is advised at this stage to increase the duration and frequency of classes. And it is right. However, you should not overload yourself as before. The best option for both training parameters: an equal ratio of time taken by jumping and resting. This means that after jumping for five minutes, you need to afford a five-minute rest. And the number of lessons per week must be increased to four. Then it turns out like this: training, day off, training, day off, etc.
In the third week, the body has already entered the regimen. Therefore, you can increase the duration of the jumps to ten minutes. The frequency of classes remains the same.
In the fourth week, according to numerous reviews, jumping rope for weight loss begins to be given very easily. It seems to a man that his strength allows him to continue training endlessly. However, overloading yourself is still not worth it. You just need to increase the duration of classes to fifteen minutes. And set a new mode: two days of training, one day off, three days of training, one day off.
In the fifth week, the duration of classes remains the same. But the frequency is changing: now only one day off is allowed per week.
After three months of training, a person manages to reach excellent results. In the reviews of the skipping rope (losing weight, it’s fair to say, it’s possible to achieve through such training), many write that they began to jump for an hour, doing three sets of fifteen minutes each. A break for rest, which should also be included in the lesson, is five minutes after each approach. And the number of jumps per minute varies from ninety to one hundred and twenty.
Best Weight Loss Workout
Fitness trainers, nutritionists and even ordinary people note that by jumping on a rope, you can get rid of hated kilos. Therefore, further we would like to describe an express course for those who want to achieve excellent results in a short time. However, such a program will be categorically contraindicated for people suffering from diseases associated with the heart and spine. And for other categories of citizens, we strongly recommend consulting with an experienced and highly qualified doctor.
On the forums, many people share their photos in reviews of a skipping rope for weight loss. And they claim to be in great shape in just a couple of weeks. Others are surprised, do not believe, and then fall asleep with the questions of “colleagues in misfortune,” who managed to achieve what they cannot. But the former are stubbornly silent, not wanting to share a secret.
That is why we described in detail the training program, designed for fourteen days. Following the instructions, you can lose five to ten kilograms for the specified period. However, in some reviews of the results of jumping rope for weight loss, people write that you can improve your figure by doing the usual vertical jumps for fifteen minutes a day. In fact, such loads simply allow you to maintain the result. For a significant correction of the figure, it is necessary to perform basic exercises, which are the following actions:
- To start, the warm-up is thirty jumps at a slow pace.
- Then ten jumps on both legs, only on the left, only on the right, then alternate: one forward and the other back.
- Then we jump vertically, hold our legs together. But we land first to the right, then to the left. We repeat this for about five to seven minutes.
- We put the rope aside, put our feet shoulder width apart and breathe, raising our hands and lowering them again.
- Then we do fifteen jumps "cross".
- If desired, the training can be repeated, but only after five minutes.
Workout for abdominal muscles
Very often, people sharing reviews and photos about the results of a weight-lifting rope, note that they managed to significantly improve the appearance of their legs, hips and buttocks. But the stomach for some reason remained unchanged. So that our reader does not encounter a similar problem, we offer rope exercises that will help to tighten the abdominal muscles, make the abs beautiful, flat and elastic.
Training for the abdomen:
- The first thing, as always, is a warm-up - thirty jumps at a slow pace.
- Then we jump for ten minutes, lifting the knees as high as possible. Moreover, you do not need to do this exercise very quickly. Quality is more important than pace.
- Then we do the exercise "Kankan", which is described in the picture below. By the way, this same photo demonstrates how other basic exercises look.
If our reader will follow the recommendations and tips described in the article, then after a while he will be able to share his photos “Before and after” and reviews about the skipping rope for weight loss.