Today, more and more people are suffering from overweight problems, but the modern lifestyle does not allow most of them to visit sports centers for regular physical exertion. Buying a personal simulator for use at home will cost a tidy amount, not everyone can afford it, and diets are not able to give maximum results with a passive lifestyle. What to do in this situation? The way out is actually simple and familiar to us since childhood - this is a jump rope.
Everyone knows how to jump on it, because not a single childhood was complete without such entertainments, but not everyone knows the benefits of jumping for an adult.
Advantages of the rope
Jumping rope should be attributed to cardio training, as their implementation contributes to increased heart rate and accelerate metabolism. Regular exercises improve the overall tone of the body, strengthen the heart and blood vessels, and also help to form the correct posture. The use of rope exercises also lies in the development of good coordination, flexibility, and, of course, weight loss. Particularly effective classes will be for those who overweight accumulate in the lower body, since it is she who is more involved during training. Regular jumps reduce the appearance of cellulite, and the decrease in volume and body tightness will become noticeable after a couple of weeks.
How many calories burn rope jumping? Experts estimate that in an hour of not too intense work with interruptions, a person loses about 600 Kcal. This is the pace for beginners to choose for themselves, so they should rely on this particular number. More experienced jumpers already able to overcome the indicator of 100 jumps per minute lose about 800 Kcal during exercises per hour, that is, 200 Kcal in 15 minutes of intensive training.
The undoubted advantage of this simulator is that you can buy it very easily in any sports store. The cost of the rope will not hit anyone on the budget, and you can use it everywhere. This is very important not only for those who do not have time to visit sports sections, but also for those who are simply embarrassed by their own figure and want to adjust it without unnecessary views from the outside.
Shell selection
Before you learn new exercises with a skipping rope, you should correctly choose this simulator for yourself. The main indicator is the length, suitable for growth. To determine it, you should fold the rope in half and lower the resulting loop to the floor so that it touches it, but does not lie. The rope handles should be at the level of the armpits. Jumping through such a cord will be as convenient as possible, it will not cling to your legs and hit too much on the floor during rotation.
In addition, you should pay attention to the material of manufacture of the cord and its diameter. Too thin will be very light, and thick, on the contrary, will create difficulties when casting. The optimum cord diameter is 0.9 cm.
It is worth looking at the simulator handles when buying. They should be comfortable and not slip out of your hands. Whether or not a jump rope will be with the counter is already a private matter for everyone.
A complex of exercises with a rope for beginners
It should be noted right away that you can use such a projectile for effective weight loss in combination with other exercises, as well as in the form of independent training. Before the start of the lesson, it is necessary to warm up well and warm the joints. To do this, you can jump rope at a slow pace, but it is better to make circular movements of each joint, as in the morning exercise. It is also recommended to pull the muscles of the legs and arms before starting the main load.
Rope exercises for beginners should not last too long. In the first days of classes, more time should be devoted to rest between sets, so that the body has time to even out breathing and heartbeat. For this, the optimal scheme would be 1 interval of jumps and 2 intervals for rest, the duration of which everyone chooses according to their physical capabilities. Take time to train at least three times a week.
In the future, the time for rest and jumping should be the same, and the number of workouts per week should be increased to four. When the second week of regular classes has already been mastered, you need to concentrate on increasing speed and improving the technique of jumping. Exercises with a skipping rope at this time are limited to regular jumps and are aimed more at endurance training, since the goal of this lesson is to continuously jump for 10 minutes at an intense pace. In this case, it will turn out to lose weight slightly.
The program is designed for 1 month, and after each lesson it requires a mandatory stretching of the muscles and tendons in order to avoid being sore.
Basic technology
If many girls and without additional advice remember how to jump on the rope correctly from childhood, then representatives of the stronger sex can have problems. To master the technique, you should familiarize yourself with the following information:
- Taking both ends of the rope in different hands, you need to throw her loop over her head so that she lies on the floor behind her legs. The back should be flat.
- Hands should be kept at the hips or waist at all times during exercise.
- The jump begins with a slight push away from the floor with your feet. The knees are slightly bent.
- Landing should always be carried out on the pads of the feet or just the fingers.
- During training, the back is even, the press is tense.
- You should jump from the floor to a height of 2-4 cm, so that the rope can slip.
Weight loss program
Since the burning of subcutaneous fat in the body is activated only after 30 minutes of intense exercise, the duration of each workout should be at least one hour. Based on this, the specialists developed the following program:
- After the preliminary warm-up, basic jumps are performed for 10 minutes.
- After that, the rope should be folded in half, picked up and bent to the sides for 5 minutes.
- The next step will be reverse jumps, the technique of which differs only in the reverse direction of rotation of the rope. Perform exercises for 10 minutes.
- In conclusion, you should fold the cord in half and throw it over the feet. In this case, you need to sit on the floor with straight legs. Having pulled the rope, you need to sway a little to give a load on the press. The task is completed for 5 minutes.
Such exercises with a rope should be alternated with rest in equal proportions and after completing the first round, start the second. After a couple of weeks, the workout should be complicated by increasing its duration and diversifying with more complex exercises. The plan will look like this:
- Basic jumps 15 minutes.
- High single jumps with intense repulsion from the floor for 10-15 minutes. This exercise gives an increased load on the hips and buttocks.
- High jumps with pushing legs to the buttocks for 15 minutes.
- Swing for the press with throwing the rope through the legs for 10-15 minutes.
- Jumps with alternate change of legs for 15 minutes.
How much do you need to jump rope to remove excess fatty deposits? This program is designed for 30 days, but if desired, it can be used further, constantly improving your skills and endurance. The amount of lost kilograms and centimeters in volume directly depends on the initial weight. The more excess there is in the body, the faster the result will be visible.
Program for experienced jumpers
Since it is necessary to perform 100 jumps per minute to activate fat burning, the next program is based on this indicator. If you have difficulty, you can perform this number of jumps at rest intervals.
So, on the first day for 1 approach, you need to make 100 jumps. The next day, increase the total number by 30 jumps, and on the third day - by another 30. After this, there is a day of rest and the fifth day of the program starts already with 200 jumps. After that, the number of jumps increases proportionally by 30 and again there is a day of rest. After the break, the increase in the indicator is already 40 jumps and so on. If you follow all the recommendations, then in just 30 days 830 jumps will be executed.
Exercises with a skipping rope for weight loss can be based on another principle. So, a total of at least 1000 jumps should be done per day, constantly increasing this indicator to 2000. For this, 10 approaches per day are done, first 100 jumps, and then with a gradual increase in indicators.
Cardio Slimming
Quickly drive off extra pounds and at the same time perfectly increase the stamina of the body helps alternating the intensity of the loads. The number of maximum intensity approaches can vary from 6 to 12. Their duration also depends on preparation.
So, the essence of the programs is as follows:
- The first 5 minutes of the session are warm up.
- Then the intensity rises to medium, then high and drops again to medium.
- After this, you should squeeze the maximum out of the body and lower the load to an average level.
- After that, to high, again medium and very high.
- You can repeat such circles according to your own physical indicators, it is important at the end of the workout to slow down the pace and calm the heartbeat.
Classical exercises with a rope for weight loss
This program is suitable for use only 2-3 times a week and requires only the presence of a stopwatch or clock with a second hand to determine the duration of the training intervals.
The result will be noticeable in a month. So:
- First, warm-up with basic low-intensity jumps for 3-5 minutes is performed. The technique of performing exercises with a rope is discussed above.
- The transition to the next task is carried out through a thirty-second rest.
- At the limit of the possibilities of speed, jumps are performed for a minute, after them a rest of 30 seconds and again an intense load.
- After the next rest, you need to perform basic jumps for 5-10 minutes at an easy pace and, as a conclusion, pull your muscles and relax.
Express program
There are various types of exercises with a rope, but for a quick effect it is not necessary to apply all of them. To get the result in a short time, it is enough to use the following interval cardio training, specially developed by specialists:
- warm up for a minute;
- basic jumps at an average pace;
- jumps with a change of legs at an average pace;
- combined jumping under intense load;
- basic jumps at an average pace;
- high jumps at an average pace;
- basic fast;
- basic slow for 1 minute.
Each interval in this case lasts 120 seconds.
Contraindications
Since exercises with a rope very much load the cardiovascular system, it is forbidden to perform them for people with similar diseases. Intense jumps also constantly put pressure on the joints of the legs, and if there are problems in this area, then the rope should be replaced with other methods of weight loss.
Additional help
Many believe that by themselves any physical activity, once they appeared in life, should already give visible results, but this is not so. The peculiarities of our body are such that even regular training will not help to lose weight, if at the same time the diet will be rich in fatty, cholesterol-rich foods, since all of them will also be converted to fat, but already new.
In order for exercises with a skipping rope for the abdomen, buttocks and hips to be as effective as possible, you should limit the daily intake of calories, at least in the form of sweets and fatty foods. Replace such dishes should be healthy fruits, vegetables, dairy products and cereals. Only a combination of physical work with a properly composed diet can truly transform a figure in a matter of weeks.
Conclusion
Many people remember from childhood various ways of jumping rope, some of which were not even listed in the article.
You can also use them by supplementing any program with your own elements for training endurance, coordination and, of course, weight loss.
Great additional exercises will be jumps back and forth or to the sides, in which it is necessary to rearrange the legs with each rolling of the rope. Complicated tasks are accelerating or increasing the amplitude of touchdowns.
In any case, such training is very useful for the cardiovascular system and respiration, is a good prevention of varicose veins and contribute to the tone of the whole body. During the jumps, almost all the muscles of the body are involved, so the jump rope is an excellent simulator for warming up before strength training or fitness. With the right combination of technology using this projectile, you can create your own weight loss program or use any of the proposed in the article. The main thing to remember about proper breathing during exercise is that the breaths should be deep, and the exhalations should be long and only the nose should be used.