The health benefits of jumping rope training, execution technique * Run

A jump rope is a simple and affordable projectile. With its help, you can perform various exercises, more precisely, jumping. This training is called skipping.

Classes are used to lose weight, strengthen different types of muscles, warm up, strengthen the body. Training complexes contain several types of exercises, differing in technique.

The action of the rope on the body

Training with a skipping rope affects the body from different angles, affecting the body individually. It is better to consult a doctor before choosing this type of activity. If there are no contraindications, the benefits will be obvious.

Activity actions:

During training, with the help of gentle loads, the strength of the joints increases. Moreover, the entire musculoskeletal system is strengthened. Joints in motion produce lubrication. The body becomes more flexible.
When the projectile is twisted, the muscles of the arms, back and lower extremities become stronger. Gradually, the volume of muscle tissue grows.
Jumping rope helps you burn calories quickly (up to 1000 per hour). Therefore, such exercises are often used by people who want to lose weight. Moreover, the loss of extra pounds can be achieved quickly.
The heart and all blood vessels are strengthened by increasing the speed of blood circulation and saturating the body with arterial blood, rich in oxygen. Vision and general well-being improves.
The risk of developing congestion and blood clots decreases.
Flexibility, posture improves, the likelihood of spinal diseases decreases.

Harm and contraindications for classes

Not everyone can train with a rope. Such exercises can be harmful. Therefore, before starting a workout, it is necessary to undergo an examination.

There are the following contraindications:

Obesity above the first degree. Too much excess weight is one of the main contraindications for training. The joints and the cardiovascular system can be damaged due to excessive loads due to the large body weight.
Serious diseases of the joints, as well as the spine and bones. Exercise can damage and cause the progression and complications of these diseases. As an example - flat feet, vertebral hernias, scoliosis above the second stage.
Cardiovascular diseases such as ischemia, hypertension, heart defects, arrhythmias of various types.
Varicose veins, thrombophlebitis, hemorrhoids in the acute stage. Exercise can worsen the condition and cause complications.
Old age is also an exception. Harm will cause stress on the legs and heart, spine and joints. There is a risk of a sudden surge in pressure and loss of consciousness. Gentle exercise and regular physical education are suitable for old age. There is also a risk of injury that is best avoided.
Pregnancy. In this position, shaking the body can lead to increased uterine tone, increased pressure and the risk of miscarriage.
Serious eye diseases.

Therefore, seeking the advice of a doctor and a complete examination in a medical facility is vital.

How to get ready for your rope exercise?

In addition to the necessary equipment, you need to choose the right clothes and find a place for training.

Choice of location and clothing

How to find a place?

It is easy to choose a place, you just need to comply with a few conditions:

sufficient space. You will need at least two meters from different sides, taking into account also the availability of free space on top. Suitable places: outdoor playground, gym, large spacious room in the dwelling;
coating. A flat surface will do. But it should not be slippery to avoid injury. Grass, even very short, will not work. Ideal materials - asphalt, wide rubberized paths, high-quality linoleum and laminate;
in the summer in the open sun it is not worth doing. And it is better to ventilate the room.

How to choose clothes?

Loose clothing is suitable for training with a jump rope, which will not interfere with the exercise. Lightweight sportswear, including natural materials, will be just right.

The perfect solution for the fair sex is a cropped top and leggings. A t-shirt and shorts are also fine. A special model of bra will help support the breasts during intense movements.

For men - also a T-shirt, or a T-shirt, sweatpants or shorts. Shoes will need comfortable, not heavy and, in no case, tight. An excellent choice is high-quality sports sneakers with a special sole and insoles that take into account the anatomical structure of the foot.

You will also need a secure fixation of the leg in the ankle. You can, of course, opt for sneakers or moccasins if it is comfortable in them and you will not feel pain in your feet.

Correctly selected shoes, clothes and a place of training are the key to a comfortable workout without harm to health.

A set of exercises with a rope

These exercises are best done while diluting other types of training. They will allow you to warm up the muscles that will not have time to cool down. You need to grab the handles of the projectile. To begin with, make rotational movements on one side.

Then you should work on both sides, trying to create the "eight". Exercises are performed with the left hand, then with the right. Finish the complex with two hands. After - spread your arms and start performing jumps:

With both legs landing simultaneously:

single - on toes. One rope turn, one jump;
double - two jumps per rotation;
back and forth movements;
feet together - feet apart.

With a change of limbs:

running in place;
lifting the knees.

With foot breeding.

How much do you need to study?

The duration of the rope training session lasts depending on the number of exercises, the degree of fitness and the purpose of the session. For beginners, it is recommended to practice no more than 20 minutes for women and 25 minutes for men every other day.

For an intermediate level, that is, for trained people, you can practice for 30-40 minutes up to 4 times a week, respectively, increasing the number of jumps performed.

The advanced level can afford 5 workouts per week with 50 minutes of body development and health promotion. Experts advise taking a short rest every 5 minutes for a minute or two.

Exercise technique

Each rope exercise has its own algorithm, which must be strictly followed in order for the training to bring results.

The technique of training execution with a rope depends on the type of jump:

Alternate jumps. There is an alternation of the lower limbs. A lot of calories can be lost with this technique. Used for weight loss and more.
Side swing. This technique involves changing the speed of the rope from different sides of the body.
Crosswise. A technique to develop coordination. Jumping is performed as follows: cross the forearms on the chest, elbows bent. The hands are working.
Criss-cross at the back. The technique differs from the previous one by the location of the crossed arms. In this case, the arms are crossed behind the body. During the jumps, the knees rise higher than usual.
On one leg. The technique is aimed at the rapid development of the calves, as well as the muscles of the entire ankle. The legs change alternately.
Double jumps. Good exercise for beginners. One revolution of the rope involves two jumps in a row.
Run. Easy to do. You can change the speed. This technique is often used to restore breathing. Suitable for outdoor activities.
Jumping in different directions. One twist - one jump to the left, the other to the right. The synchronicity of changing the sides makes the training interesting, coordinates movements, develops the vestibular apparatus, trains well all the muscles of the lower extremities and back, especially the lower back.
"Skier". Reminiscent of the skier's movement style. You need to spread your legs with each jump: one - forward, the other - back. With each turn of the rope, you need to change position.
One-legged horse racing. The technique involves the greatest stress on the ankle. We must not forget to change the left, right leg in the work.

Rope training program for girls

Girls and women who want to lose extra pounds can use several weight loss complexes.

Here are some of them:

Intensive scheme:

for beginners: jump 100 times at a slow pace. Take a break of up to 3 minutes. Then repeat again. In total, 10 approaches must be completed. The tempo can be increased slightly;
10 approaches are also provided for trained people. However, increase the number of jumps by 20-30 at a time, and reduce the break to 2 minutes. The pace is getting faster;
the so-called advanced level. Up to 200 jumps are performed per approach. Breathing must be monitored.

Slimming complex:

regular jumps - 10 minutes. They are performed on toes, trying to cushion when landing;
change of legs - 10 minutes. The left leg changes the right one;
turning the pelvis - 3 times, 25 jumps. Turn your hips in different directions;
double jumps - 25 in 3 steps. With one rotation of the rope, do 2 jumps;
on one leg - 20 jumps. Do 3 sets for each leg;
with a straight leg - up to 10 minutes, changing legs. The support one jumps, the other leg is raised in a straightened position.

Each type of exercise can be varied, for example, making wider steps or higher jumps, changing their pace. You can raise your knees higher, combine several exercises at once.

The main thing is to remember that the more the pace and duration, the more calories are burned. But do not overexert yourself. It is better to build up the duration and speed of classes gradually.

Jumping rope workouts are an affordable way for many to diversify active pastime with the benefits of maintaining shape and health. Do not forget to warm up before jumping. And the small size of the projectile will allow you to carry it with you, practice in any suitable place, at a convenient time.