The jump rope is one of the cheapest and most compact exercise equipment. Regular exercises will allow you to quickly acquire a sports figure: tighten your hips and buttocks, pump up your calves, and remove your belly. In addition, rope exercises will improve your mood and vitality.
Instructions
Step 1
Jumping rope is an easy and affordable workout. She has no restrictions on age, height and physique. You can jump at home, in the park, in the yard, even at the seaside while on vacation. The jump rope provides an opportunity to watch TV, listen to music, communicate with people during classes. You can jump alone or turn the workout into a game where two people rotate the rope and several people jump in the center at the same time.
Step 2
During diligent practice with frequent jumping, the average person weighing 70 kg burns about 720 kcal in one hour. This workout is more effective than running, cycling, playing tennis, and even swimming. At the same time, the subconscious of a person associates jumping with the period of childhood, and the body produces endorphins, hormones of joy. The jumper's mood rises, all worries and problems fade into the background, and his state of health improves.
Step 3
Skipping rope exercises increase endurance, strengthen the respiratory and cardiovascular systems. Doctors agree that such cardio loads are an excellent prevention of heart attack. Regarding the figure, regular jumping helps to strengthen the hips, abs and calves. The legs become slender, taut, and the enlarged muscles smooth out their curvature. This will prevent you from looking pumped up.
Step 4
It's never too late to learn to jump rope. To get started, practice jumping with straight arms at a fast, rhythmic pace. Land on your toes without touching the floor with your heels. Then bend your elbows and add rotational movements with your hands to the jumps. Take the rope in one hand and continue jumping, keeping it extended slightly to the side. After you stop getting confused and confused, proceed to traditional jumping rope. Keep your back straight and your elbows close to your body.
Step 5
Choosing a rope that is suitable for your height is very simple. Take both ends in your hands and place them at chest level. The middle of the rope should touch the floor. The ideal width of the cord is considered to be a diameter of 0.8-0.9 cm. Women who are involved in jumping are also advised to purchase a special sports bra. It will prevent changes in the shape of the breasts. For outdoor activities, purchase shoes with non-slip soles. You need to start training no earlier than 2 hours after eating.
