The jump rope was one of the most interesting childhood hobbies. Girls (and boys, too) staged entire jumping rope tournaments, inventing more and more difficult obstacles for jumping. When we were kids, we didn't think about the fact that the jump rope could become the main tool for the type of fitness that is used for weight loss all over the world. In this article, estet-portal.com will tell you about skipping, or jumping rope, as well as how you can use a rope for weight loss.
What is skipping?
Skipping – this is a whole direction of fitness and, by the way, an official sport in many countries, consisting of jumping rope. The name comes from the English word “skip”, which means "jump" in Russian.
How to jump rope?
Firstly, the main task of skipping is to correctly distribute the load between different parts of the body. At the same time, you should not jump very high – the expenditure of effort during jumping rope should be minimal.
Secondly, the main purpose of skipping is to increase endurance, not strength, so it is important to correctly distribute the strength so that it is enough for as long as possible. You can also jump for speed, but in this case, you need to jump for no more than 30 seconds. It is necessary to push off during the jump with the whole foot, and to land – on the fingertips.
Thirdly, if you decide to use a jump rope for weight loss, you should know that you need to start jumping with simple exercises, i.e. jumping on two legs. In this case, the duration of classes should be increased gradually. After you can easily jump on both legs, you can try jumping on one leg (5-10 jumps and three sets for each leg). Then, after a short rest, repeat the sequence of jumps, twisting the rope back. To further complicate the rope exercise, you can try jumping rope and the so-called "double jumps", in which the rope must be twisted twice while you jumped and are in the air.
How to choose a jump rope?
1. Rope length.
To determine if the rope is right for you, you need to stand on its middle with one foot, and then pull the handles of the rope to your chest. A jump rope is considered suitable, the handles of which are just at chest level. If we express all this in numbers, we can say that for a person with a height of less than 1.5 m, a rope 2.1 m long is suitable; with growth from 1.5 to 1.65 m, the length of the rope should be 2.4 m; with growth from 1.65 to 1.82 m – 2.75 m, and for people above 1.83 m, a 3 m long rope is suitable.
2. Rope handles.
The handles of the rope should be comfortable, not too light. They should not slip out of your hands. It is desirable that the handles are heavy enough to provide the necessary load on the muscles of the hands.
3. Rope material.
Here it is important to remember that the material of the rope must ensure its proper weight – the rope should not be too light, should not be tangled. And in general, it should be convenient for you personally.
Benefits of jumping rope
- strengthens the cardiovascular system;
- strengthens the respiratory system;
- strengthens leg muscles;
- helps to lose fat;
- develops flexibility;
- equalizes posture;
- improves balance;
- improves coordination of movements;
- improves the relief of the calf muscles;
- helps to pump up the arms; helps to pump up the abdominal press;
- trains endurance; develops motor skills;
- dulls the feeling of hunger.
Among the advantages of jumping rope are:
- availability;
- ease of use;
- mobility;
- 15 minutes of skipping helps burn 1000 calories.
All of the above pluses confirm the effectiveness of the jump rope for weight loss and strengthening the body as a whole. However, it is worth remembering that people with excess weight, shortness of breath or joint problems need to be extremely careful when jumping rope. They need to monitor their well-being, as excessive effort can lead to cramps and other problems. It is also necessary to remember that skipping puts a strain on the heart, so if you have problems with this vital organ, you should consult a doctor who will tell you in more detail about how to practice skipping and how jumping rope can affect Your body.
Finally, as usual, Estet-portal wishes you to always maintain natural beauty and health.
Source estet-portal.com
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