- How to lose weight by jumping rope?
- Which exercises burn the most calories?
- How often do you jump rope?
- 5 rules for effective skipping rope training
- What kind of a rope to buy?
- Who shouldn't train with a skipping rope?
- See the video-test of skipping rope without string
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You think skipping rope training is only fun for kids? Nothing could be more wrong! Check what miracles regular jumping rope can do - systematic exercises will help you lose weight and make you like jumping again.
How to lose weight by jumping rope?
If you ate a big cookie with cream today and thought you were going on a diet tomorrow, grab your skipping rope! Just half an hour of vigorous jumping will allow you to burn about300-400 kcal ! In addition, regular training will improve the appearance of your calves, thighs, buttocks and - interestingly - arms. By making the skipping rope move, you strengthen your upper body, the skin of the arms becomes firmer and looks he althier. After just a few intense workouts, you will start to look slimmer and your legs will delight with their modeled shape.
Exercises on a skipping rope increase the heart rate, improve the work of the heart and circulatory system. Thanks to regular training, you will not only improve your condition, balance and coordination, but also noticeably strengthen your body and increase the flexibility of your joints.
You will also accelerate the metabolism, which will allow you to notice the effects on weight. Additional advantages of jumping rope are also the low cost of equipment, quick training effects and the possibility of gymnastics both at home and outdoors.
Which exercises burn the most calories?
How often do you jump rope?
It is well known that the most important things in training are proper preparation and regularity. It's best to jumpevery day for half an hour . Of course, if you haven't practiced any sport before, start with shorter training sessions: e.g. 30 seconds of jumping, 10 seconds of break, then 30 seconds of jumping again, and so on, up to 10 minutes. Gradually extend your workouts over time. For starters, you can start exercising 3-4 times a week. You will achieve great results if you combine the skipping rope with strength training (try a fat reduction training plan, for example, which consists of both cardio and strength exercises).
Repeating exercise every day will have many benefits for your body. Not only does the well-being and mental condition improve, but also the respiratory efficiency of a person. Muscle mass increases, which favorably shapes the figure. Additionally, training helps keep you slimfigure and speeds up the metabolism.
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But what to do to make the training a habit and enjoyable, and not associated with the seventh sweats squeezed in a stuffy gym? Apply some of our tips and after just a few days, everyday exercises with a skipping rope will become your new habit and will have a positive effect on your figure.
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Author: Time S.A
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Find out moreThis will be useful to you5 rules for effective skipping rope training
1. Appropriate outfit.Comfort will be provided by comfortable, well-fitting clothes. Ideally, it should be made of a material to remove excess sweat produced during exercise. If you plan to jump in the open air, remember about shock-absorbing shoes!
2. Training place.You can train both indoors and outdoors. The most important thing is that jumping takes place on a stable, flat and relatively soft surface.
3. Jumping techniques.Keep a straight silhouette, look straight ahead, keep your elbows low and don't stiffen your knees while jumping!
4. Regularity.Remember, it's better to exercise briefly and systematically than once a week until you are out of breath!
5. Changing style is a way to prevent boredom.If you feel bored, you can start experimenting. Try to do some so-called Eights, jump backwards, or on one leg. The exercise suggestions depend only on you!
What kind of a rope to buy?
Skipping ropes are available in every sports store, but if you plan to exercise regularly, you must make sure that the equipment on which you will perform them is well-fitted.
The only criterion for selecting the rope is to pay attention to itslength . When you stand in its center, the length of the handles should be just above your armpits. Too long rope can be shortened by tying knots at its ends, too short one should be replaced. In addition, it is worth choosing the right weight of the skipping rope, the best are light equipment, made of plastic.
If you closely follow new trends, you will certainly also be interested in jumping ropes with counters, allowingcheck the jumping time and the number of calories burned. Additional options will definitely have a positive effect on increasing motivation to train!
Who shouldn't train with a skipping rope?
It would seem that jumping rope, so popular among children, should have no contraindications. However, this type of activity is not recommended for people who are overweight and obese. It can also aggravate joint problems. Specialists also advise against suffering from heart failure and circulatory problems.
However, if you do not belong to them, start your adventure with a skipping rope today and shape your body! Or maybe after regular training you will be able to break the world record of jumping rope, which is 136 repetitions in 15 seconds.
See the video-test of skipping rope without string
Source: TVN Style / X-news