Your body can be a great coach for you. What else does a person need when there are legs, arms, own weight? Learn to use this gift of nature, and you can forget about expensive gym memberships. Jumping for weight loss is a good way to lose excess body weight, become more enduring, and improve coordination. This sport, skipping, does not require special training and is suitable for beginners. Only the body should be given a load gradually and reasonably, so as not to harm. What is skipping and how to lose weight with it Skipping or jumping rope is a popular sport among all age categories. Children and adults are happy to master not only simple techniques, but also complex ones, which allows you to use different muscle groups. Classes do not require financial investments and large space. A jump rope is a cheap pleasure that will quickly put the figure in order with due perseverance.
Benefits of jumping rope: Special 10-minute programs can be an alternative to a three-kilometer bike ride, two sets of tennis, 12 minutes of swimming. Skipping for weight loss is very effective, because it accelerates blood circulation, helps to speed up metabolism. Jumping with or without a rope makes you breathe deeply and helps to train your lungs. This kind of movement makes the hips, calves, buttocks, arms beautiful. The stomach is tightened, the correct posture is formed. Rope exercises are the prevention of varicose veins.
How to choose a rope by length The jump rope should be selected according to the person’s height. If you get a short inventory, training will require a lot of effort, because you have to bend your legs every time. A rope with a long cord will tangle and interfere with movements. In order to lose weight correctly and not expose yourself to the risk of injury, you must purchase equipment with the appropriate length. Take the rope by both handles and stretch your arms in front of you perpendicular to the body. The cord should touch the ground, but not rest on it or be a few centimeters higher. If you decide to order a jump rope in an online store, be guided by the following numerical values: for a person 150 cm, an inventory 1.8 m long is optimal; people with a height of 151-167 cm can buy a 2.5 m rope; at values ​​​​of 168-175 cm, the length of the cord increases to 2.8 m; range 176-183 cm requires a product 3 m long; people growth above 183 cm should purchase a 3.5-3.8 m rope.
How much you need to jump to lose weight Jumping will help a man and a woman burn fat and carve out the figure of their dreams. For this type of fitness, choose rubberized hard equipment. He develops high speed. It is important to jump rope correctly: only on your toes, with your knees slightly bent. Do not land on your heels, straighten your shoulders and pull in your stomach during the jump. The elbows must be pressed to the body, and rotational movements must be made exclusively with the hands. To lose weight, you need to work long and hard – 30-35 minutes per workout three times a week. At the same time, it is important to combine skipping with other types of physical activity, follow the rules of a healthy diet and drink 1.5-2 liters of fluid. Beginners will find it difficult to perform effective weight loss jumps for a long time. To begin with, 1-2 minutes or 100-150 turns of the cord will suffice. Gradually increase the duration of the lesson, and soon you will notice the first changes in the figure. A set of exercises with a rope Start your workout with a warm-up: rotate your arms, make circular movements with your ankles. Jump slowly for 1-2 minutes – the body needs to be warmed up. Then move on to different types of jumps (each perform 100 times): medium-intensity jumps on two legs; an exercise at a fast pace with an alternate change of foot – an imitation of running with a rope; double jumps – with each turn of the cord, 2 jumps must be made; movement on the left leg; jumping on the right leg.
For weight loss of the abdomen First of all, jumping rope helps to remove cellulite and make legs beautiful. However, due to intense physical activity, the whole body loses weight, and the stomach is no exception. After a few months of training, he will acquire beautiful outlines. The program of jumps for weight loss can repeat the above. To enhance the effect, put a special weight loss belt on your stomach – it will make fat burn faster where it is needed. Monitor skin temperature to prevent overheating. It is very harmful to men’s and women’s health. How many calories can you burn by jumping rope If you twist the rope at a speed of at least 70 jumps / min., Then in 15-20 minutes of training you will burn 200 kcal, and in an hour – about 800 kcal. This indicator depends on the weight of a person: with an increase in body weight, consumption increases. energy. Monitor your heart rate and keep it in the range that burns fat best – 60-80% of your maximum heart rate (heart rate). It is permissible to take short breaks during training, but not more than 10 seconds. Jumping rope for weight loss This type of physical activity is good in itself and does not always require aids. Jumping without a rope gives even more scope for imagination, the main thing is to give everything in full. You can jump on two legs, alternately on each, change legs with each jump, put your legs apart when jumping and wave your arms above your head, do scissors, etc. It is very good if you find a small platform and use it as a mini-step. The duration of the workout is the same – 30-35 minutes, if desired, you can increase it to 45-50 minutes.
On the trampoline Trampoline is a very effective and positive simulator that helps to achieve excellent results in losing weight. At home, you can use amateur trampolines. They are small in size, but have sufficient functionality. Of the advantages of this sport, safety for the ankles, spine, and knee joints can be noted. A person does not feel such a strong load as when jumping rope, and receives a good portion of the hormone of joy. You can do any exercises: regular jumps; running in place coups; swing arms, legs; high knee jumps. Why jumping in place is useful Jumping in place is just as useful as jumping rope, but only if you remember the precautions and contraindications. After 2 weeks of classes, you will notice that you have become less tired, it is easier for you to climb the upper floors, do your homework. You will be more active, because there will be a lot of strength. The thrown off body weight will give more self-confidence, and all things will go uphill. Jumping on the spot will prevent the occurrence of age-related diseases, tune in to a healthy lifestyle. Contraindications for skipping It is not possible for everyone to give a load to the body through a skipping rope. Contraindications include: high blood pressure; chronic pathologies of the musculoskeletal system in an acute form; hernia of intervertebral cartilage; pathology of the heart, blood vessels; body weight over 80 kg (body mass index over 30); headaches, migraines; full stomach.