Jumping rope for weight loss: benefits and results

Slimming rope is actively used by many girls and even some young men. It is a cheap, convenient and easiest simulator. This projectile can be practiced both at home and in fitness centers, where a special direction is provided for this - skipping. Efficiency from such activities is much higher than from cycling or even swimming.

All people know how to jump on a skipping rope for weight loss, because everyone did it in their childhood. But few people know about the benefits, since people most often work on this simulator only for the purpose of burning subcutaneous fat, which always succeeds.

Features, cons and pros of the process of losing weight on a skipping rope, photos - all this will be presented in the article. Having learned about this, surely every reader will want to get up at the same moment and go to the sports store to purchase a rope.

Benefits

Skipping rope is an excellent simulator to speed up the process of losing weight. Moreover, the main goal is achieved without torment. Thanks to these activities, each person will begin to develop flexibility and jumping ability. In addition, the use of a rope will tone all muscle groups of the body. At the same time, the respiratory system is strengthened, blood circulation is optimized, posture is improved, stagnation in venous vessels goes away and mood is significantly increased.

One of the main advantages of the rope is its availability. It is sold in all stores with sporting goods for only 300 rubles (on average). In addition, it is very compact. It can be easily folded into a small pocket of a backpack or bag and go anywhere with it.

Varieties of rope

Despite the simplicity of the projectile used, weight loss with a rope can be carried out with its different types. Today there are quite a lot of them, but they are all divided into 4 groups:

1. Simple. These ropes come from childhood. Children work with them every day in their courtyards or in physical education at school. They are the most budgetary. Such models have, as a rule, plastic or wooden handles, which can even be rubberized for greater convenience. As for the cord, it is most often rope or silicone.
2. With a jump counter. Amazing shells that independently calculate the number of jumps are very convenient to use. The counter is located on one of the handles. Some products in this category can even calculate calories burned by displaying the metric on one display along with the number of jumps.
3. With adjustable length. Exercise machines for the whole family are quite profitable, for which customers like it. By purchasing only one rope at an acceptable cost, each family member can use it, adjusting the length of the cord for themselves.
4. Weighted. These varieties are typically used by boxers. They help develop strength and endurance. In them, both handles and a cord can be weighted. It’s better to acquire such ropes for those people who have already developed the skills to work with simple shells.

Shell selection

Slimming rope should be selected in accordance with the growth of its owner. The correctly chosen length will make it possible to perform exercises more clearly and more actively, giving the muscles more load.

The ratio of the growth and length of the rope of the rope should be as follows:

• with growth up to 152 cm - length 210 cm;
• with growth from 153 to 167 cm - length 250 cm;
• with growth from 168 to 182 cm - length 280 cm;
• with growth over 183 - length 310 cm.

What to look for

Before starting classes on a skipping rope for weight loss of the abdomen, sides and legs, you should learn a few important rules. They will help to achieve a positive result rather quickly. Remember the following points:

1. You can speed up the process of losing weight if you exercise 5-6 times a day.
2. Each exercise must be performed for at least 2 minutes.
3. During training, the elbows should always be pressed to the body, so that only the wrists work.
4. To achieve the best result, the rope can be combined with a hoop and proper nutrition.
5. When performing jumps, you can not lower the body and head down.
6. It is necessary to start training with warming up and warming up the muscles.
7. Between the approaches should take a short break to normalize breathing.
8. Jumping on a rope for weight loss should not be too high, as this will not affect the number of calories burned, but fatigue will appear faster.

Exercise complex

Jumping training can be performed by both women and men. Various muscle groups are involved with it, including small ones, for which athletes select separate days in the gyms.

Every day, you can perform such exercises on a skipping rope for weight loss:

1. Single jumps. A classic exercise, the essence of which is the slow rotation of the projectile and jumping through it, pushing off the surface with socks. At the touchdown point, you need to bend your legs slightly so as not to get injured. In this case, one jump should correspond to one revolution of the rope. You should start at a slow pace, but gradually it must be accelerated.
2. Double jumps. A similar exercise to the previous one assumes the same movements, but with one difference - two jumps have already been made per revolution of the projectile. These actions will make it possible to restore breathing, as they are not performed very intensively.
3. Jumping to the sides. This exercise is done in the same way as the first, but not in place, but in different directions. First you need to perform several jumps left and right, and then forward and backward.
4. Jumping with a change of legs. They are carried out at an accelerated pace, changing legs. For example, you can only jump on the left foot for 10 seconds, and then work the right limb the same time.
5. High speed jumping. During classical jumps, you need to raise your knees as high as possible, but at the same time, the speed should not be too low.

You can complete the training with calm actions:

1. Slopes. Jumpers should be rolled up several times, grabbed by the ends in your hands and brought out in front of you. In this position, you need to perform several inclinations forward, backward and sideways. The back should remain flat. This exercise will help reduce waist size. It must be completed within 30 seconds.
2. Twists and turns. All actions here are performed in the same way, but instead of tilting it is necessary to make turns. Due to this, the oblique muscles of the press are involved. Like the previous exercise, turns should be made half a minute.

Training Programs

You can lose a few extra pounds not only with the complex provided above, but also with the elementary actions also described in it. If every day, for a certain time, jumping rope, then you can achieve good results.

The program for beginners is designed for 4 weeks:

1. Training for 10 minutes - 20 seconds of jumps, the same amount of running with a projectile and half a minute of walking on the spot.
2. Classes for 15 minutes - 25 seconds of jumps and half a minute of running and walking on the spot.
3. Training for 20 minutes - 30 seconds of jumping and 40 seconds of running with a rope and walking in a circle or in place.
4. Exercises for 25 minutes - 35 seconds of normal jumps, 45-50 seconds of running and 40 seconds of walking.

It is time for people who are no longer struggling to complete this complex to move to a new level. Their program also lasts 4 weeks:

1. Jumping and running - for 20 seconds, walking - half a minute.
2. All exercises - for 30 seconds.
3. Jumping - 35 seconds, and running with the rope in place and walking - for 40 seconds.
4. Classic jumps - 40 seconds, running - 50 seconds, walking - 40-45 seconds.

There is also a training program for a more advanced level. It should also be performed within a month, but with certain changes. Since people who have reached it already have good physical abilities, they need to reduce their rest time. Here you will need to repeat the program of the previous level, increasing the duration of jumps and running by 10 seconds and reducing the walking time by the same amount.

How many calories are spent

When using a skipping rope for weight loss, you need to control the accumulated and spent calories. This will help track weight loss. Be sure to remember that the higher the body weight, the more effect will be obtained from training. With a weight of 50 kg in 10 minutes you can burn 110 kcal, 60 kg - 130 kcal, 70 kg - 150 kcal, and 75 kg - 160 kcal.

The disadvantages of the rope

Jumping rope for weight loss is familiar to people since childhood. In those beautiful times, everyone loved to have fun with such a shell, not realizing all its usefulness. Unfortunately, in addition to the advantages, the rolling pin has some disadvantages. Although it is a safe simulator, with the wrong exercise technique there is still a risk of injury. Legs can usually suffer if you land sharply on the ground without bending them. In addition, people who have not used a skipping rope for a long time can easily get lost in it and fall, earning additional scars.

Contraindications

Experts recommend that some people give up jumping rope for weight loss. This is due to the fact that during training the body experiences a rather large load on the heart and spine. Exercising with a rope can aggravate the condition if a person already has serious health problems.

You should not start practicing jumping in the following situations:

• problem joints;
• diseases of the cardiovascular system;
• weak spine.

Also, you do not need to perform exercises immediately after the main meal or snack. At least an hour should elapse between eating and training.

results

Having decided to take up their body at home, people on the Internet are looking for reviews and results of weight loss rope jumps that other men and women have managed to achieve. Fortunately, absolutely all people who used this method to get rid of excess weight agree on its effectiveness. Many of them recommend that beginners combine workouts with dietary restrictions, as they have managed to lose even more weight than expected.

Women often point out that in addition to fat burning, the rope also has a beneficial effect on the whole body. Thanks to it, the metabolism improves markedly, the state of the whole organism returns to normal and endurance develops.

The projectile in question is very effective in combating excess weight, as evidenced by the results. Weight loss on a rope is successfully obtained by all people who strive for their goal. In addition, this projectile can easily be used for prevention, which will help prevent the return of dumped kilograms.

The state of the body before and after losing weight on a skipping rope is radically different. Before starting classes, people have hated hanging sides and other problem areas. But after a month of regular training with just a skipping rope, you can see significant changes - the body will become more toned and, oddly enough, the skin will gain good elasticity.

Top products

In conclusion, you should consider several quality products in order to understand what kind of skipping rope is worth paying attention to. The following shells belong to their list:

1. Starfit "RP-101" (300 rubles). An excellent sporting product intended for the study of muscle groups of arms and legs, as well as to reduce total body weight. Its main advantage is the fact that the cable here is made of PVC, which minimizes the risk of injury, so that the rope does not harm people who are just learning to jump on it.
2. Green Hill (400 rubles). An ideal length adjustable product for fitness and entertainment. It is suitable for both children and adults and can be safely used for jumping, running and interesting outdoor games. Such a jump rope gives a sufficient load to the muscles and gives pleasure during the training. Therefore, its owners call it the best way to relieve stress and against boredom.
3. Start Up "Jump Rope" (200 rubles). A cheap but quite effective skipping rope allows you to work out the muscles of the legs, arms and abs. It is distinguished by a neoprene coating, because of which it is a pleasure to hold the shell in hand. Throughout the training, this material removes moisture released from the palms in contact with the handles of the rope, not allowing them to slip. This product is actively sold out in many countries, as many buyers like their appearance.
4. Atemi (250 rubles). This model has wooden handles with springs, providing athletes with effective training. It can positively affect the cardiovascular system, give an excellent load to the muscles of the legs and hands, develop endurance and burn subcutaneous fat. All people like to deal with her, including young children. The length of the cord can be adjusted thanks to the springs.

All these products have many positive reviews. Their cost is quite acceptable. In addition, buyers have the opportunity to choose the color of the pens and cord. Such jump ropes will not be embarrassing to present to someone for their birthday or to buy for themselves for regular classes.