The jump rope is an attribute of many sports in which endurance and footwork are important. Read more about the advantages of this projectile, the intricacies of its use and other useful things that you need to know, set out in this article.
Jump rope - what gives?
- Development of endurance. This shell can be seen in many films about boxers. And the value of good rope control for athletes cannot be overestimated. Jumping rope replaces running and can be incorporated into cardio workouts. Exercises with this projectile provide sufficient stress on the respiratory system. 5-10 minutes of training is approximately equal to running for 1-2 km, depending on the intensity of the session.
- Development of leg muscles. The second reason for athletes to choose this simulator is to strengthen and tone the muscles of the legs and tendons. Jumping rope allows you to gain ease of movement, stability, make muscles more resilient to dynamic stress.
- Slimming. Yes, jumping rope can help you lose weight and get rid of unwanted calories.
Slimming
The desire to lose weight is, perhaps, dominant in people purchasing this equipment. Indeed, with the help of a rope you can lose weight. For example, an hour of workout consumes about 1000 calories.
However, it is necessary to start with small loads. 10-15 minutes a day will be enough for a beginner. Then, gradually increasing the load, the average time of one workout can reach 45-60 minutes.
Also, to get rid of excess calories, you need to exercise regularly. After one workout, the result, although it will be, is insignificant. Out of habit, muscle pain may occur; to reduce it, you can use a warming ointment or simple rubbing.
Here are some tips to follow in order to achieve the desired result:
- When jumping, keep your back straight, the abdominal muscles are tense, the body is stretched out like a string.
- The repulsion from the floor should be done only by the calves. You don't have to bend your knees too much to jump. It is enough to push off to the height necessary for free movement of the rope.
- Rotation is performed at the expense of the wrists, excluding the elbows and shoulders.
- Whenever possible, classes should be conducted outdoors or in a ventilated area.
There are also several types of weight loss jumps that target different muscle groups.
- Normal jumps. One jump is made for each spin.
- Jumping with change of legs. The exercise is performed alternately with each leg. For one rotation of the rope, one jump, landing on the other leg, etc. as when running.
- Jumping on one leg. An advanced version of the previous exercise. The jump is performed on one leg with landing on the same leg. After 10-15 times, the legs change.
- Jumping with movement.
For each revolution of the rope, land to the right or left of the starting position. Variation with moving back and forth is also possible.
It should be borne in mind that these are just some of the ways to do this exercise. You can combine them with each other, increase the number of jumps and time. But at first, ordinary jumps on two legs will be enough.
For a more effective workout, you should jump at an average speed of 70 rpm. You can train with this projectile every day, but the main regulator of the frequency of exercises should be the state of health.
Increased endurance
Another benefit of using a skipping rope is increased endurance. This type of training is suitable for athletes who cannot carry out a full-fledged cardio workout or as one of its parts. Jumping rope on the muscles used is similar to running, so runners should include this equipment in their arsenal.
To increase endurance, you can use the same types of jumps as when losing weight, but in this case, controlling your heart rate plays an important role.
For the correct selection of the load, it is necessary to measure the maximum number of beats per minute (on average 220 for men and 226 for women). Then subtract your age from this number. 60-70 percent of the received will be the pace that is necessary for the development of endurance.
Benefits for the heart and lungs
Also, the rope has a beneficial effect on the heart and lungs. Through jumping, the heart begins to circulate more blood, thereby developing. This effect reduces the risk of heart attack and stroke, as well as relieve stagnation and thickening of the blood.
When jumping, a large amount of air enters the lungs, thereby expanding them. This allows for increased stamina. Also, such a load is useful for people suffering from respiratory diseases.
Influence on the nervous system and vestibular apparatus
During jumping rope, the hormone of happiness - endorphin - is released. It will help people with hard work or psychological stress. Movement coordination is also improving. Steps seem to be easier and more flexible.
Boost your metabolism
Everyone who wants to reduce weight wants to achieve this effect. With a rapid metabolism, substances in the body are absorbed faster, without having time to turn into fat. In order for the metabolism to accelerate, you do not need to exercise a lot.
It is best to use short sets with a minimum of rest. For example, 1 minute of jumping rope and 10-15 seconds of rest. 10-15 such approaches per day will noticeably speed up your metabolism in two weeks.
What muscles work when jumping rope?
The muscles of the lower body do most of the work.
These include:
- Hip biceps
- Thigh quadriceps
- Calf muscles
- Muscles of the buttocks
The disadvantages when working on a rope include a small load on the muscles involved. Since the jumps are very dynamic and the tension does not last long.
In addition to the leg muscles, the abdominal press and the lumbar region are indirectly involved, which allows you to maintain balance when jumping. Also, the work includes the biceps and triceps of the arms, hand, forearm, due to which rotational movements are carried out.
Harm and contraindications
The likelihood of getting injured while working on the rope is small, but if you have a predisposition, you should see a doctor. These include heart problems, back pain. When jumping, the main work goes to the spine, therefore, if it is weak, you should either choose a more passive projectile, or first strengthen it with exercises.
Since jumping rope can be attributed to cardio workouts, people with high blood pressure and other heart problems should refuse this type of load.
Reviews
I don't like playing sports, but sometimes the idea of an ideal figure flies into my head. So I decided to try jumping rope. Oddly enough, it helped. I train for 10-15 minutes a day for a month. Muscles toned and cellulite began to go away. Class!
Elena 23 years old
I am a professional athlete and I can say that in my direction (running), jumping rope is an integral part of training. They help to develop endurance very well.
Ivan, 19 years old
I recently bought a rope. I want to note that my main goal was just to keep my body in good shape, but after 2 weeks the calves began to stand out, the muscles became more prominent. I didn’t expect such a strong effect, although it’s not in vain that I jump 60 minutes a day.
Valentine, 30 years old
I bought a rope to lose weight. I lost 10 kg in a month. Of course, diet played a large part, however, jumping, in my opinion, helped a lot.
Vladimir, 24 years old
I have been doing sports all my life. Based on experience, I can say that athletes, especially runners or simply people leading a healthy lifestyle, need a rope. Great for developing endurance and weight loss.
Vladislav, 39 years old
Jumping rope is perfect for both athletes and people who want to keep their bodies in shape. The main thing is to make sure that the exercises are only beneficial and train regularly.
