Jumping rope for weight loss and muscle strengthening

Exercise on the rope is a great alternative to running, cycling and other types of physical activity, helping to lose weight. Using jumping rope for weight loss, you, among other things, train the cardiovascular system, strengthen muscles, increase and even stabilize blood pressure.

Let's look at what the rope jumping technique should be and what muscles work with this type of physical activity.

Jumping rope for weight loss and muscle strengthening

How to jump

Not everyone knows how to use this wonderful cord for hops. Many cannot jump several times.

The older a person, the harder it is to learn. This is due to two characteristics of the adult personality - psychological and physical. The first is due to the constraint of others and the lack of faith in their own strength. The second, on a larger scale, is the restrictions that age imposes on us. Over the years, an untrained body is difficult to clearly coordinate muscle activity.

In simple language - even jumping through a rope will be difficult.

Therefore, the first step to jumping is training without a jump rope. It is important to accustom the calf muscles to long-term work. One way is jogging on toes. The second is low jumps in place.

Your task is to slightly tear off the sock from the floor. It is necessary to jump on toes.

If you find out how many calories are burned when jumping rope, then abandon both running and other types of cardio. By the way, we’ll talk about what is better to prefer, skipping rope or running. A set of exercises on the rope significantly simplifies the burning of fat - this is a proven fact.

Jump on toes very low, barely lifting your feet off the floor - the higher you jump, the worse for the joints of your legs. Never land on your heels.

To begin with, a simple scheme is suitable for you - jump 10 seconds. Easy? Let's jump a minute. Then rest for 60 seconds.

Jump again. Do such 3-4 cycles. It’s good if you can achieve 2-3 minutes of jumping without stopping. When it became very easy to jump, jump in the same way, but on one leg.

Now you are ready to use the rope for weight loss.

How to jump on a skipping rope:

  • Go outside or study in a room with a high ceiling.
  • Take the rope so that it can be easily twisted by the efforts of only the wrists.
  • Take the cord by the head to the heels. Swipe, jump, slightly bending your knees.
  • Depending on the type of exercise with a skipping rope, you need to jump in the usual way, sweeping your legs back, dashes or on one leg.

    In any case, the jump rope first comes from the starting position, and the next step you can do is already special.

  • The length of the "simulator" should match your height. Too short a cord will not allow you to jump - you will stumble. Too long can slow down on the floor or touch the ceiling. In general, the wrong length can spoil the whole event.

What muscles will work

Jumping, in conjunction with arm movements will involve the calf muscles, back, hands. If you move your hands at the expense of the elbow joint, the forearms will also work. Usually only brushes work unless complex maneuvers are used during jumps (e.g. cross jumps).

What muscles work when jumping rope as a result:

  • muscles of the leg,
  • muscles of the hands,
  • muscles-stabilizers of the vertical position of the body.

How to lose weight by jumping

Jumping with a rope for weight loss helps burn more calories than regular walking. Even a bicycle does not require you as much energy as this activity.

Cardio rope is a popular alternative to jogging before training. This is a typical warm-up for fighters of various hand-to-hand styles.

But the choice of running or jumping rope should always remain with you. When you run, you can lose weight in the legs, arms and the whole body in the same way. The differences are more in convenience - it’s not possible to run everywhere. But jumping for weight loss can be practiced even at home. If the ceiling is low, jump without a jump rope.

Training with a skipping rope should take place on an empty stomach. After eating, 1.5 hours should pass. If you drink and start jumping, you will feel an unpleasant sensation in your stomach, hear a gurgle. This is harmful, do not allow this.

The effectiveness of the lesson will depend on the number of jumps per minute. They say that 100 jump rope is the maximum. Take to prove that this is not so.

Do you know how many calories burn jumping? About 200-300 in 15 minutes of the process for a person weighing 60-80 kg. Naturally, no one will do this for an hour.

And 15 minutes is quite possible. Three hundred calories is about 400 grams of bananas (3-4 pieces) or almost a liter of Coca-Cola (rounded).

Wanting to lose weight, can you imagine how expensive it will cost you another portion of a tasty and juicy hamburger? It will cost you almost half an hour to jump.

Rope exercises

Just jumping is boring. Therefore, you can perform some set of exercises with a jump rope.

Jumping rope can be done in different ways - you can jump with your arms crossed, jump high. Double jump rope jumps or even triple jumps, as well as jumps with swings are widespread. The first means that the number of circles that the rope makes around you in one jump is 2 or 3, and the second that you make more sweeping movements with your hands than usual.

Different types of rope jumping are all kinds of exercises that are obtained if you combine bouncing with the swing of your hands, moving your legs and other movements. By combining these exercises, you can diversify traditional jumping rope.

But, of course, it's easier, of course, to just jump for a few minutes and then relax.

Jumping or running

Again, back to the question - run or jump.Better running or jumping? What shakes legs more efficiently, is it possible to achieve the same effect with a skipping rope as when running?

In fact, both options can load your body well. Both options are suitable for those who doubt how to lose weight. Therefore, what is better, running or jumping rope - the question is incorrect.

And with the help of a jump rope you can lose weight. With the help of running - too. Both that, and another will be able to give you the high expense of calories and slender legs. The main question is what you prefer - weight loss jumping or a treadmill. In both cases, you will get the result.

It's like a bicycle or an ellipsoid - the choice is difficult, but it does not particularly affect the achievement of the goal.

If you can’t decide what suits you best, running or jumping, you can combine them in your training process. You can run in one workout as a warm-up, and jump in the next. You can just start by jogging, and end your workout by jumping. A lot of options.

Each type of cardio is a training for the heart. Systematic studies in this direction allow us to optimize the functioning of the circulatory system so as to exclude oxygen starvation of all organs and tissues of our body. This is important, because thanks to a stable diet and respiration, each cell will fully function, working for the good of your health.

Do I need to keep tables and make programs

Many people think that everywhere you need to keep records, therefore they use a table for jumping rope for weight loss. They write there all their achievements.

This is correct, since such documentation of your sports activity allows you to analyze your results.

The jump rope table will be useful, since you can always see the history of classes and build a further training strategy.

The program of jumping rope is the same plan in which you will ask yourself quite achievable tasks. If you know how to fulfill them, you are well done.

Benefit and harm

Let us consider such a moment.

In addition to the effect of losing weight, does jumping rope benefit or harm our body? Who can practice them, and who cannot?

From what rope jumping provides, one can list endurance, strengthen muscles and improve blood circulation. But what to choose, for example, running or jumping rope? A moot point. Jumping will not be a good option for everyone.

Let's say a disease such as arthritis can greatly ruin the picture - jumping will be painful. Obesity also interferes with this activity, as the load on the joints will turn out to be too large.

It is difficult for obese people to jump on one leg, and sometimes on two. It’s easier for them to get a sprain or fracture.

The harm from jumping lies in the effects on the joints. They wear out, get injured, and with high jumps there is an absolutely unnecessary load on your knees. It should be guided by their well-being.

If during exercise or after there was discomfort in the feet, knees, thigh or lower leg - it is better not to practice active jumping rope.

From skipping rope, heartbeat and breathing become more frequent. It is recommended that untrained people begin with a leisurely lift on socks once in a time of 100-150.

So, what makes jumping rope useful: they strengthen the heart, lungs, and muscles. Harm can be received only if you get carried away and forget about the sensations in your body.

Pain and severe fatigue are undesirable sensations in any workout. Also, jumping for a long time every day, you can earn calf muscle overwork. The consequences are constant aching pain while walking and even at rest.

Rope jumping is also said to be endurance training. This is a very relative statement.

What kind of stamina are we talking about? If about the ability to make active movements and not choke after the first minute, then yes. But if we are talking about muscle endurance, then only in part. Jumping trains calf endurance. Just like squats is the stamina of the hips.

Jumping rope for weight loss and muscle strengthening

Who can’t jump

Jumps should be postponed for a while or even canceled completely by people with a heart condition that is unstable to tolerate increased physical activity.

In addition, since jumping rope focuses the entire load on the feet (socks) and calves, any disease with this localization will be a contraindication. For example, the “ingrown nail” will temporarily not allow jumping, as painful sensations will interfere.

Inflammatory processes of a local and generalized nature are also a contraindication. Firstly, you will feel pain from each jump (after all, there is a little shaking). Secondly (especially in the presence of elevated temperature), the load on the heart increases.

It is much harder for the body to train in a diseased state than in a healthy one. Therefore, train only with good health and let yourself relax.

https: // www. youtube. com / watch? v = GpqZyeo-aNA

.

Search

Related Articles