How to quickly learn to jump rope?

Losing weight is the dream of every girl. And there is no need to buy expensive sports equipment, exhaust yourself with grueling workouts. It is enough to arm yourself with a rope and galloped off.

The benefits of jumping rope for the body

If we talk specifically about the benefits of rope exercises, it is worth highlighting the most important points:

1. These are the most energy-intensive workouts that will allow you to lose weight. For an hour of training, a person burns 1000-1200 calories.
2. An excellent cardio exercise, which not only burns fat, but improves the functioning of the heart and vascular system, respiratory organs.
3. The presented workout tones the muscles of the legs and arms, abdomen and back, buttocks.
4. A jump rope is a compact sports equipment and does not take up a lot of indoor space at home, plus it is inexpensive.
5. The rope helps to reduce the volume in the lower body - butt and legs, plus it improves coordination and agility, balance and a sense of balance.
6. The rope helps to strengthen the muscles of the ankle and foot, and therefore it helps in the course of injury prevention.

Plus it's a fun activity because it's so popular with kids.

How to jump rope - performance technique

There are no special subtleties regarding the correct jumping rope technique, but it is worth taking into account a number of nuances and subtleties:

1. After jumping, land on your toes.
2. In the jump, keep your back straight, press your elbows to the body.
3. Feet should be twisted in sync with the movement of the rope.
4. It is worth working in the same rhythm, without sudden jerks and changes in speed.
5. Try to keep a uniform breathing rhythm.

And what's most important! Choose a pace, focusing on your feelings, the body itself will tell you with what intensity you work.

How much to jump for weight loss?

It is worth clarifying at the very beginning that it is not the time and duration that is important, but more the regularity of the exercises. At the very beginning, it is worth jumping every other day, so that the body can fully rest, but the main thing is to give training at least 2-3 days a week.

Starting to exercise on a rope, it is enough to allocate 10-15 minutes per day, gradually increasing the training time to 45 minutes. There will be enough time for a full-fledged fight against excess weight.

Complex of jumping rope for weight loss of legs

The following are exercises that perform 3-5 sets, with an interval of 2 minutes.

1. Single jumps. Stand up straight, put your back straight - for 3 minutes, jump on two legs. The main thing is not to bend your knees too much and spring onto your toes - try to use your calf muscles.
2. Jumping to change legs. Jump rope, changing legs according to the change, maintaining balance - the main thing to remember is that when jumping, lower your legs as in a lunge, and in the jump itself, move your legs like scissors.
3. Exercise eight. Place your feet shoulder-width apart and fold the rolling pin itself in half - take it by one end. Next, try to outline an eight in the air - move from the left shoulder and further to the right hip and then in the opposite direction. The main thing at this moment is to keep your legs motionless, push off the floor with both feet and jump over the end of the rope. Train for 3 minutes.
4. One-legged jump. Stand up straight and start jumping, changing your leg with each jump - right, and then left.
5. It is also recommended to perform jumps with maximum hip lift. At the very beginning, stand with your feet shoulder-width apart. Next, you jump and try to raise your knee as high as possible, alternately changing your legs, but not at the same time. Such exercises are performed alternately with each leg.
6. Double jump practice - for one revolution of the rope itself, it is worth making two jumps. Try not to jump too high to make 2 jumps in one rotation of the rope. Jump on the spot and move to the left, and with the next jump to the right.

It is enough to devote 15-20 minutes to training at the very beginning, gradually adding intensity and training time.

Contraindications to jumping rope

With the high benefits of training with a rope, they have their own contraindications:

1. This is pregnancy and the postpartum period.
2. Excessively overweight when doctors diagnose grade 2 and 3 obesity.
3. Varicose veins and other vascular diseases, hypertension.
4. For diseases of the musculoskeletal system, problems with joints.
5. Asthma attacks and impaired coordination of movement.

You shouldn't train on a full stomach either. But if in doubt, it is worth consulting with a doctor who will select the frequency and intensity of training for you.

How to choose a jump rope for training?

This issue should be approached with full responsibility. With regard to the material for making the ropes, you need to choose yourself, but the length is an important selection criterion.

Determining its optimal length is easy - take the ends of the rope in your hands and pull them forward perpendicular to the floor. The length should be in contact with the floor - the optimal length for your height.

Stand on the elastic and pull your arms up - the ends should reach the level of the armpits. Alternatively, you can choose a model with an adjustable length, which can be used by all family members.

It is also worth considering the weight of the product - the heavier ones are suitable for trained athletes, the lighter ones for beginners. Pay attention to the material of the handle itself - neoprene handles with notches will be optimal, since your hands will not slip off them.

It is important to focus on the types of skipping ropes:

1. Expressway. Helps to make jump speed, increase the pace of training, puts a light load on the shoulders, but helps to perform double and triple jumps. Suitable for both warm-up and basic jumps.
2. Gymnastic. It is used by professional athletes, gymnasts. It helps to improve posture, developing flexibility, can be made of leather or silicone, nylon.
3. Models of skipping ropes with counters - it is applicable in the framework of programs for weight loss, in fitness, it has a built-in counter of movements, thus stimulating sports activities.
4. Weighted models - have a steel cable covered with nylon, heavy handles. It is used most often by athletes, allowing them to train balance and dexterity, but it will not work to develop a fast pace.
5. Twister skipping rope - optimal for children and adolescents. Its essence lies in the fact that it is fastened on the right or left leg and turned on, then they begin to jump. Battery operated, equipped with several difficulty levels.

The choice, as we can see, is very diverse, it is important to choose according to your needs and level of training.

Reviews of losing weight

My girlfriend from college every day jumps 200 times and the result is simply stunning. She is a mother of three children, but at 50 she has a magnificent figure. I really have not reached this level, the incentive and the example are in front of my eyes.

Alesya

I jump every day for 15 minutes and plus try to eat low-calorie meals. As a result, in 3 months it took 4 cm on the hips, and the tummy became flat, as before the birth. I advise everyone to start training with a rope, the only advice is that if your chest is large, then it is better to practice in a sports bodice.

Lika

I do rope training four times a week. I do 40 minutes - 5 minutes of intense jumps, and after a minute of rest, I am just happy with the result, since I managed to lose 6 kilos in a month. But the figure also noticeably tightened, especially on the hips and butt.

Tamara

I train at home with a hoop and a rope, alternate them every other day, and try to build the classes themselves at the rate of half an hour. The results are still rather weak, but a certain lightness is already felt in the body. I consider the thoroughness and regularity of training to be the main factors that help to be just at your best.

Barbara

I can say bravo to myself - I dropped 14 kilos in a month and a half, though I jumped 1,000 times daily. Hands and feet fell off in the first week, but in the second it became much easier, and this result is a great praise for myself.

Katerina

Jump rope is the best sports equipment to recover from childbirth, injury, to get back in shape. It takes up a little space, many can afford its price, but you should not only do jumping rope - a diet and a correct regimen will allow you not only to be in vitality, but also to have a wonderful figure, without unnecessary financial and time costs.

Watch the video: 5 jump rope tips for beginners things i wish id known (January 2025).