Jumping rope is included in the warm-up system of many professional athletes. This exercise has a beneficial effect on health, trains endurance and contributes to the formation of a beautiful figure. In addition, you can practice with a rope in a variety of conditions.
Instructions
Step 1
First of all, jumping rope is good for the cardiovascular system. Such a load increases the heart rate and respiration for a long time, without disturbing the balance between oxygen consumption and consumption. With the help of these exercises, by the way, you can easily get rid of shortness of breath and develop the vestibular apparatus.
Step 2
During this exercise, strength and endurance are excellently developed, coordination of movements and jumping ability improve. Every day, those who are professionally engaged in boxing, football, running and cycling jump on the rope.
Step 3
Jumping rope also tightens the figure well, because many muscles of the body are involved during this. Thus, this exercise allows you to effectively train your back, arms, abs and legs. Jumping is especially useful for those who suffer from too much volume on the buttocks or hips. After just a week of constant exercise, extra pounds from this zone will begin to leave.
Step 4
Jumping also has a beneficial effect on the condition of the skin. She becomes more toned and elastic, and the effect of the notorious orange peel will begin to disappear. This is because fast and rhythmic movements over a long period of time significantly improve blood circulation throughout the body. And this works much more efficiently than the best anti-cellulite cream.
Step 5
Another benefit of rope training is weight loss. During these movements, the body loses more calories than when jogging, cycling, or even playing tennis. Just 15 minutes of exercise burns up to 250 calories. Jumping can replace your daily run during bad weather, such as in winter or on a rainy day.
Step 6
To achieve noticeable results from jumping rope, you need to practice for at least 15 minutes every day. And the best thing is two times - in the morning and in the evening. Before that, you must definitely do a warm-up by performing elementary body tilts and turns. Then it is worth pulling your legs as high as possible to the chest and back to the buttocks. And finally, do joint gymnastics.
Step 7
It is worth starting gradually. If it's too hard, you can jump for five minutes with breaks. Of course, in the first lessons it will be difficult, but then the body will rebuild, and you will begin to enjoy this exercise. Gradually, you can bring the load up to 30 minutes a day and even combine jumping rope with other exercises.
