Home Fitness Jump Rope

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

If you are looking for exercises for simple, home fitness, then be sure to pay attention to the usual rope, which is probably lying around somewhere in the nursery. Jumping rope can help you quickly regain shape and keep your body in good shape

Recently, rope exercises (known as "skipping") have become more popular and are included in many weight loss fitness programs. But you don't have to go to the gym or fitness center on a regular basis. The rope can be used at home, and better on the street after a walk or jog. By the way, jumping is very good to combine with light jogging or Scandinavian walking: we ran or walked a little, and then jumped a little for a change. This combination will give tangible results in weight loss.

Slimming benefits

If you engage with such equipment for about 30 minutes a day (with a frequency of 90 jumps per minute), you can burn up to 200 calories. Good news! However, weight loss can be observed at a slower pace. In addition, a jump rope is an affordable and convenient thing that does not take up as much space as, for example, a treadmill or an exercise bike. It is especially useful to jump in the fresh air. For example, you can do this in the country before breakfast or during the day. Even small jumps help to stretch limbs stiff from monotonous work.

Fitness with a skipping rope is the best option for those who dream of getting rid of excess fat in the legs and thighs - some of the most difficult areas. You can enhance the effect by combining jumping with exercise on a stationary bike. If not, then riding a regular bike or jogging will do. However, even without such additional exercises, jumping rope can give results in a couple of weeks.

Benefit for health

Studies have shown that jumping rope is more effective for weight loss than running, for example. In addition, you don't really want to go jogging when it's bad weather outside. And with a rope, this problem is not terrible: you can jump indoors. Cardiologists are very supportive of moderate rope exercises as a good cardio exercise for maintaining heart health.

Jumping rope not only relieves excess weight, but also has a beneficial effect on health in general: it develops muscles, improves the functioning of the circulatory system, strengthens the heart and blood vessels, helps to remove harmful substances from the body and is a good prevention of varicose veins. Therefore, fitness with a skipping rope is an excellent solution for strengthening and maintaining the health of the whole body. It is useful to complete such exercises with green tea or herbal teas for weight loss.

Exercise rules

It is advisable to start classes smoothly, with a small number of low-intensity jumps. You need to focus on sensations - if it is difficult to perform jumps, then you need to stop and give the body a rest. You don't need to jump too high - you don't need to. Low jumps of moderate intensity will be quite effective. The torso must be kept in one position, straining only the legs, forearms and wrists. In this case, jumping will be more effective for weight loss. You need to jump in comfortable clothes and sports shoes, or you can just barefoot.

It is important not to quit training and do it regularly and correctly. The pace of the jumps can be gradually increased. For example, on the first day, jump for 3-5 minutes, and then more and more, bringing the training time to 30 minutes. For efficiency, it is useful to combine exercises with fasting days, observing a healthy diet. So weight loss will come faster. It is important to understand that jumping rope is a load for the body, which requires certain strength. This must be taken into account when choosing a diet without cutting calorie levels too much, otherwise the energy for training may not be enough.

The subtleties of choosing a rope

If the ropes were not found at home, then you can buy a new one at any sports store. It is quite inexpensive. It is best to prefer a model with a rubber or PVC cord. If the product smells too strong and unpleasant, it means that it is made of toxic and low-quality materials. To be sure, you need to inspect the connections of the cord and handle, pull them, checking for strength. There should be no breaks or abrasions on the surface of the rope materials.

One of the most important parameters is length. She needs to be selected relative to her height. For example, for those who are below 1.5 m, a rope up to 1.8 m is suitable; people from 150-175 m - respectively 2, 5-2, 8 m; those with a height of 170-180 need to focus on a length of 3 m; and for tall people (from 185 and above), jump ropes more than 3.5 m are suitable. If possible, it is better to try the rope right in the store. Very convenient products with counting the number of jumps, which is carried out on a sensor built into the handle.