Remember childhood, favorite girlish entertainment, jumping rope.
We could jump the whole day, then we ate kilos of sweets anytime.
time of day and night, while remaining thin.
Of course, you can say that in childhood there are few who suffer from
overweight, but I can answer – and how much in childhood we spent
energy? These very jumps on a rope “burn” so many calories
so speed up the metabolism, that extra pounds just nowhere
it was to take.
What is it for me? And besides, it’s time to find your child’s rope
or buy a new one and finally put your figure in order.
Contents
Is the jump rope effective for weight loss?
If it seems to you that this is nothing more than entertainment, and a jump rope
for weight loss is not effective, know that many professional
athletes use jump rope to warm up, strengthen muscles and
of course, weight loss.
The intensity of the impact of 10 minutes of jumping rope
replace a run of 1.5 km and burn about 120-150 kcal. More
Moreover, exercises with a rope even refer to a separate form of fitness –
skipping
Worth a try, because:
- Training is almost free. All that is required of you –
it is a jump rope, a rug, a comfortable sports uniform and shoes, and also –
desire to engage. Jump rope is the cheapest
cardio trainer - You can do it at home or on the street, which for many
attractive – no need to go or go to the gym or be shy
views of others involved. - Training well develop endurance, agility and
coordination. - Blood circulation is improved, due to this the skin becomes more
elastic and taut (manifestations of cellulite are smoothed). - Jumping rope strengthens the legs, buttocks and thighs, as well as
– get rid of the abdomen. During the lesson, the entire lower
part of the body. - You can train people with any level of physical
preparation.
How to train with a rope to lose weight
It is clear that a couple of minutes of jumping is not enough to
dramatically lose weight, and sustain, for example, 10-15 minutes
Continuous “jumps” few people will be able to.
Therefore, I propose to alternate jumping rope with other
exercise or rest. Let’s say 1 minute jump – then 1-2
minutes of abdominal exercises, legs or upper body or just
walk
Then jumps again. Since during the jumps strongly
pulse increases, you can not immediately sit down after their end or
lies down – it is bad for the heart. Jump, walk for 3-5 minutes,
to restore breathing and normalize the pulse.
Start at about 70 jumps per minute. Jumping,
keep your body level and do not hold your breath,
discomfort should not be. Jump a total of
10-15 minutes a day, it will help reduce weight and speed up burning
calories.
You can jump on both legs, alternating legs, and more – twist
jump rope in the opposite direction, do two jumps in one
turnover, etc.
Now a little about safety. To avoid injury
jump too high, no more than 3-4 cm from the floor.
Be sure to use shoes with rubberized soles or jump
no rubber or other coating that cushions the impact.
Jumps should be soft, springy, you need to jump on
socks, land softly, knees always slightly bent.
How to eat during workouts
Be sure to tidy up the food, it is very important. Not
eat at least 1.5 hours before class, if you do not have time to eat
thoroughly, limit yourself to tea with honey, a banana or a piece
of bread.
During the class, do not drink much, so as not to overload the heart.
It is better to drink a sip every 10-15 minutes. And, of course, nothing fat
and sweet after workout.
What rope to buy
To buy the right jump rope, it is not necessary to be a coach.
Buy yourself an ordinary rope made of rubber (the rope is too light), its
длина должна быть равна вашему росту плюс 1 м. Not покупай слишком
heavy rope – during classes you can hurt yourself.
There are heaped variants of skipping ropes – with calorie counters and
jumping, need it or not – it’s up to you. This features
add excitement and motivation, but without them it is quite possible to do.
Contraindications
Contraindications к занятиям также есть, ведь скиппинг – очень
intense training. If you have heart and vein problems,
it is better to choose a more gentle workout.
