If you decide to seriously take up your figure, you probably won’t find a better assistant than a skipping rope in this difficult matter. This simple sports equipment can compete with cycling and running, moreover, many recognize that the jump rope for weight loss is much more effective. In this article, we will talk about all the benefits of a skipping rope for weight loss, and also describe a training scheme that will help you lose 3-5 kilograms in just a month and a half.
Slimming rope: a miracle device for creating perfect shapes
Temp. To lose weight, you should jump rope daily, adhering to a slow pace. You should start with short sessions, 1-2 minutes will be enough for a beginner. Gradually, the number of jumps should be increased, so the body can gradually adapt to the loads. In a week, the body will have time to adapt to slow jumps and it will be possible to start increasing their number and pace.
To lose weight you need to learn to jump rope fast enough. A weight loss rope allows you to lose 190-200 kcal every 15 minutes of training, provided that you make 1.5 - 2 jumps per second. During jumps, most of the load falls on the press, corset muscles of the torso and paravertebral muscles that are responsible for posture.
Clothes and place. To achieve the best result, you should use a bandage - so the skin will not stretch, excess fat will “burn” faster. In addition, the choice of clothing for classes must be approached with special responsibility. So, it is recommended to give preference to tight-fitting clothes made of thin fabrics. As for shoes, sneakers with soft ankle support are ideal.
The slimming rope can be used anywhere - at home, in the yard or in the gym. Nevertheless, try to practice in a place where the floor will be covered with a soft and slightly springy surface.
Monthly training program
To start the process of burning fat, you should jump rope for at least half an hour.
Week 1-2
You should start using a skipping rope for weight loss with minor loads. Start training every other day, using the following alternation of loads and rest:
- jump rope for 10 minutes;
- fold the rope several times and put it behind your back, pull it in different directions for a couple of minutes;
- move the folded rope forward. Raise your hands up, holding on to its ends, while tilting them back as much as possible. Be careful not to tilt your head back. This exercise should be done within 3 minutes;
- jump rope for 10 minutes, making turns in the other direction;
- Lie on your back, lift the folded rope above you. Bending your legs, transfer them over the rope, while your back does not come off the floor. Straighten your legs and repeat the same in the opposite direction. Number of transfers in both directions - 20;
- Jump on your right foot for 5 minutes and 5 minutes on your left foot.
Week 3-4
During this period, you can safely increase the number of jumps, while reducing the number of intermediate classes. You should train and rest, adhering to the following regimen: 1 day of exercise - 1 day of rest - 2 days of exercise - 1 day of rest - 1 day of exercise, etc.
- first stage - performing simple single jumps for 15 minutes;
- Step on the rope with your foot, pull it tight and try to take your leg as far back as possible. Stay in this position for 20 seconds. This exercise perfectly trains coordination and tightens the buttocks, it should be performed 10 times on each leg;
- double spin for 10 minutes (2 turns of the rope = 1 jump);
- sit down, straighten your legs. Try to reach the heels with the folded rope, hook on the feet and stay in this position for 20 seconds. This exercise should be repeated 10 times;
- At the end of your workout, do single jumps again for 15 minutes.
Week 5-6
We need to increase the speed of revolutions as much as possible. So, for the first 10 minutes of training, you should stick to a fast pace. At 5-6 weeks of training, there should be the following ratio of rest and training: 2 days of exercise - 1 day of rest - 3 days of exercise - 1 day of rest - 2 days of exercise, etc.
- start with 15 minutes of solo jumps;
- fold the rope and put it behind your back, slowly bending down to lower it to the floor, while keeping your knees straight. Move the rope forward and stand up straight. Repeat this exercise 5 times;
- jump for 20 minutes while doing reverse rotations;
- sit on the floor with your legs stretched out in front of you. Bend one leg, step on the rope with it, and then lean back so as not to reach the floor with your back a few centimeters. Stay in this position for 10 seconds, then return to the starting position. This exercise should be repeated 5 times for each leg;
- jumping crosswise. At the moment when the rope flies by, your task is to cross your arms. You need to get into the resulting loop when jumping. It is enough to devote 5 minutes to such jumps.
If you follow the training regimen described in the article, a weight loss rope will help you say goodbye to 3-5 kilograms in just 1.5 months. In addition to a slender body, you will get toned buttocks, graceful calves and excellent abs.
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