The jump rope is one of the cheapest machines you can use at home. With the help of it, it is possible to get rid of extra pounds. But not everything is so simple. Consideration should be given to the advice of sports experts.
It is necessary
Skipping rope
Instructions
Step 1
The jump rope is the cheapest and no less effective exercise machine than others. Almost all people can jump rope. However, a contraindication for such activities is fundamental heart disease and hypertension. As well as varicose veins and joint diseases. Therefore, consult your doctor first. Exercise in a comfortable tracksuit and trainers. Jump correctly too: the back should be straight, the elbows are pressed to the body, only the hands should be rotated when jumping.
Step 2
Experienced coaches recommend starting jumping rope almost without leaving the ground, starting from 5 minutes a day at a slow pace. Then, after about a week, getting used to this load, bring the classes to 10 minutes. And so gradually reach 20-30 minutes. in a day. This is the optimal amount of time needed to achieve the slimming effect.
Step 3
When the body gets used to the load, gradually complicate the jumps and speed up their pace. Then the body will not only lose weight, but will also tone up, tighten and even begin to acquire beautiful relief forms. The secret is that jumping simultaneously is able to use all the muscles in the body. Jumps can be as follows: jumping on both legs; jumping with landing alternately on each foot; jumping only on one limb, then on the other; jumping rope backward; jumping from one side to the other; jumping with one leg in front of the other; jumping like running in place; jumping on crossed legs.
Step 4
Keep in mind that during skipping, as this sport is called, the respiratory and cardiovascular systems are trained, which contributes to the overall health of the body and the prevention of various diseases. There is a stabilization of blood pressure, toxins are removed from the body. The "side effect" of exercise is to improve mood by increasing the level of endorphins in the body - the hormones of happiness.
Step 5
For women, jumping rope is doubly useful, because the main problem areas are corrected: abdomen, hips, legs. Cellulite gradually disappears, signs of pre-mental syndrome and meteorological dependence disappear. Please note that overall, the body is rejuvenated. Accordingly, the complexion improves, there is a shine in the eyes. Some overweight people drink slimming teas and diets to heighten the effect. But when jumping rope, this is not necessary. Losing weight will come without any additional restrictions on food.
Step 6
In addition, due to an increase in muscle mass and a decrease in adipose tissue, metabolism is accelerated, and a person can no longer worry that eating a high-calorie dinner will recover. Please note that you need to practice regularly, that is, daily. But it is quite enough 3 times a week for 30 minutes. The result will not be long in coming in 1, 5-2 months after the start of the jumps. Exercising with this low-cost trainer for a quarter of an hour burns 200 calories when jumping 100 bounces per minute.
