Jumping rope is not accidentally included in the training complex for boxers, basketball players, football players and those who are engaged in various types of martial arts. This seemingly simple exercise has a positive effect on the entire body, increases endurance, improves coordination and helps burn calories.
Instructions
Step 1
The advantage of jumping rope is that you do not need expensive equipment, special clothing and special conditions to perform such an exercise. All that is needed is comfortable running shoes, a jump rope, and some free space around you. At the same time, the effect of jumping is comparable in its benefits and energy consumption with running.
Step 2
Science has proven that jumping rope helps to strengthen the cardiovascular apparatus, has a beneficial effect on the work of the respiratory and nervous systems. If you do this exercise for 15 minutes daily, you can get rid of shortness of breath in a couple of weeks, because the jump rope is one of the best cardiovascular equipment. This effect can be easily explained - during jumps, even with an increase in heart rate, the balance between oxygen consumption and oxygen consumption is not disturbed.
Step 3
Jumping rope is especially useful for those who spend a lot of time in a sitting position and whose work involves intense mental work. Monotonous jumps for a long time help relieve tension, get rid of fatigue accumulated during the day, and calm the nerves.
Step 4
Jumping has a positive effect on the figure. During such physical activity, a large amount of calories is spent (15 minutes = 250 kcal), the muscles of the legs, buttocks, abs, back and arms are strengthened. For women, jumping rope is also useful in that it helps prevent the development of cellulite - with rhythmic movements, the blood in the body begins to circulate faster, which naturally has a beneficial effect on the condition of the skin.
Step 5
However, to achieve the positive effect of such a workout, you need to jump for at least 15 minutes every day. If at first this load seems too heavy, you can take short breaks. But every day it is worth increasing the duration of the workout, because the muscles and the body itself tend to get used to stress.
Step 6
When jumping, it is very important to land on two legs at the same time, but it is on toes, and not on the whole foot, to keep your back straight and your legs slightly bent at the knees. You should rotate the rope not with your shoulders, but with your hands, breathe only with your nose. You do not need to jump high, it is enough to get off the ground by 5-10 cm. There is little use from high, but rare jumps. You can gradually increase the pace and duration of your workout. According to professional athletes, you need to finish jumping rope only when the body becomes as relaxed as possible. Ideally, you should engage in such physical activity for at least 30 minutes a day.
Step 7
Before jumping rope, you should warm up, paying special attention to the muscles, joints of the legs and arms. This will avoid unnecessary injury. There are also contraindications to this type of physical activity: chronic renal failure, bone tuberculosis, some diseases of the knee joints and spine, prolapse of the uterus. Limit the load during jumping should be with varicose veins and thrombophlebitis.
