Surely many women who are now between the ages of 25-35 used to jump on a rubber band or a skipping rope in childhood. Remember your feelings - the more intense the physical activity, the more you wanted to ride. The body became more resilient, the excess weight went away before our eyes. There is a rope jumping program for weight loss and for adults. Moreover, many just need to restore the skill.
Jumping rope for beginners and those who want to get in shape faster is the same. In order for the classes to bring joy and positive results, you must first do a warm-up. You can run a little on the spot, squat or just walk around. At the end of the workout, it is imperative to do stretching exercises so that there is no muscle tension.
Three-week schedule
The rope jumping program for weight loss is based on the classic alternation technique. For beginners, in the first week, it is recommended that a third of the time allotted for one workout be jumping, and two-thirds of being rest. In practice, it looks like this: 2 minutes of jumping, 4 minutes of walking in place. Please note that you cannot stop abruptly.
Jumping speed depends on the level of physical fitness. Usually, beginners start with 15-20 jumps in each work interval. At the first stage, 10 minutes of pure jumping will be enough three times a week.
In the second week, it is required to balance the intervals of work and rest. Now, after two minutes of jumps, you can rest only 2 minutes, and jumping rope should be given 4 out of seven days. By the end of the second week, you should be able to jump for at least 3 minutes without a break.
In the third week, jumping rope for beginners turns into horse racing for advanced athletes. If in the previous lessons you did not philon, then now you can make 2 jumps per second, jumping continuously for 10 minutes. The goal should now be to practice vigorously with regular increases in intensity and reduced rest time.
Guideline for progression
In order for the muscles to be constantly in good shape and not get used to the exercises, it is necessary to perform various interesting elements during the jumps. For example, periodically increase the speed to three jumps per second or change the direction of rotation of the rope.
Overlaps also have a very good effect on the muscles when the arms are crossed, folding the inventory crosswise. It is necessary to try to jump not only on straight legs, but also to draw the knees to the chest, to do "scissors", moving the feet back and forth and to the sides. Gradually, the body's endurance and imagination will hone to such an extent that you will begin to invent your own jumps.
To some, jumping rope may seem boring and useless. Remember, the effectiveness and variety of activities is up to you. In fact, this machine can replace a full gym workout.
