Those who want to lose weight and tone their bodies cannot do without physical activity. At the same time, taking into account the saturation of the life of a modern person, not everyone manages to find the time and money for full-fledged workouts in the gym under the guidance of a qualified trainer. Therefore, many of us try to keep ourselves in shape by the most accessible means, one of which is jumping rope. This exercise is great for any time of the year, because skipping – a universal form of physical activity: you can jump rope both at home and on the street.

How to choose the right equipment for jumping rope?

Jumping Rope – undoubtedly a great type of workout that allows you to burn calories, strengthen the heart and increase muscle tone. The first thing to do to start the training program, – choose rope.

There are 4 main types of jump ropes:

  1. Rubber – the most common jump rope, which is familiar to us from school physical education lessons.
  2. Weighted – equipped with an additional weight that provides a more effective workout for the muscles of the arms.
  3. Electronic – a skipping rope with a calorie counter that allows you to track the amount of energy expended and more accurately control the process of losing weight.
  4. High speed – allows you to maximize the number of jumps.

No matter which type of rope you choose, before purchasing it, you must make sure that:

  • Its length suits you (stand in the middle of the rope and pull it up by the handles; if the handles are exactly at chest level, this rope suits you);
  • her handles are comfortable (do not slip out of hands, not too light);
  • it is quite heavy (not too light and does not tangle).

Jumping Rope – a great way to lose weight and improve health.

How many calories are burned while jumping rope?

Questions about the number of calories burned during a particular physical activity are quite common among those who want to lose weight. It is believed that 15 minutes of jumping rope can burn from 200 calories. Of course, a significant role in the amount of energy expended during skipping is played by the individual characteristics of the body (the more muscle mass, the more calories are expended), as well as the intensity and duration of classes.

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In any case, you should know that jumping rope allows you to burn no less calories than running, but at the same time you do not need to go outside in inclement weather to skip, which is an indisputable plus of jumping rope exercises.

What are the health benefits of jumping rope?

The benefits of any physical activity, including jumping rope, are not limited to calorie burning and weight loss. This view will allow you to experience a number of positive changes, namely:

  • strengthening the cardiovascular system;
  • strengthening of the respiratory system;
  • alignment of posture;
  • strengthening the muscles of the legs, core and arms;
  • better balance;
  • improved coordination of movements;
  • endurance increase;
  • motor skills improvement;
  • getting rid of body fat.

Thus, the jump rope is effective not only for losing weight, but also for strengthening the whole body. Despite all the benefits of jumping rope, some people need to be especially careful during classes and carefully monitor their well-being. These include people:

  • obese;
  • with diseases of the cardiovascular system;
  • with diseases of the joints.

If you belong to one of the above categories or have other health problems, you should consult your doctor before jumping rope.

Jumping rope: how to start exercising?

If you have already consulted with a doctor, received permission to jump rope and purchased the necessary equipment, you can start exercising.

For the first days, 15 minutes of training at a measured pace will be enough for you. Don't jump too high. While jumping, the back should be straight, knees – slightly bent, and you need to land on your toes.

While jumping, keep an eye on your well-being, rest if necessary. Stop training estet-portal.com recommends in case of malaise, dizziness, nausea, pain.

Don't start jumping rope while on a grueling diet.

When your body gets used to the 15-minute exercise at a moderate pace, increase your exercise time by 5 minutes or your jumping speed every day. You may be able to do both at the same time (but only if you feel normal).

In addition to traditional jumping, there are also many variations of rope exercises, which you can find on estet-portal.com. Such variations of jumps will help you not only make your workout more varied, but also improve your results.

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