The well-known children's fun in the form of jumping rope may well be useful to an adult, especially if he urgently needs to lose weight. Such a seemingly simple type of activity provides a fairly strong load and helps burn more calories than while jogging, swimming or cycling. At the same time, unlike other types of loads that are used for weight loss, jumping rope is a fairly practical tool, because such exercises do not require any special material investments or special conditions.
Jumping rope: how many calories are spent during such activities
During training, there is a significant increase in the load on the cardiovascular system, which allows us to classify the rope as a class of cardiovascular equipment.
Thanks to the exercises with the rope, the respiratory system is trained, the body becomes more resilient. In addition, jumping rope perfectly trains the legs and abs, strengthens the hips, the skin becomes more toned and elastic.
An hour-long intensive session will burn 500 calories or more. At the same time, breaks during training are not prohibited - a few seconds will be needed in order to restore breathing. But resting for too long is not recommended - this can cause a sharp drop in heart rate.
Jumping rope helps:
- get rid of cellulite if you follow proper nutrition and use cosmetic procedures;
- improve well-being and develop endurance;
- train the cardiovascular system.
Jumping Rope: Technique
Jumping rope is used as an effective warm-up by many professional athletes.
Systematic. The key to the effectiveness of jumping rope is their regular performance. To prepare your body for physical activity, use bends, squats and stretching exercises to help avoid injury.
Speed up. You should start training with smooth jumps, gradually increasing the speed. To achieve the desired result, jumping rope should be performed for at least half an hour a day.
Correct landing and posture. You should land only on your fingertips. The knees should be slightly bent and the back straight. Remember to stick to an average pace, the speed of the jumps should not be exhausting.
Special footwear and clothing. For such activities, you should choose special sports shoes with ribbed soles - this way you protect the tendon ligaments from damage. Clothing should be as simple and comfortable as possible - without unnecessary details that the rope can catch on.
You should eat 2-3 hours before the start of the workout, drink water either before the start of the workout or at the end. If you experience any discomfort, it is better to stop jumping rope.
Such exercise is contraindicated for migraines, cardiovascular diseases, obesity and problems with the musculoskeletal system.
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