The jump rope is a great exercise machine that is simple, affordable and effective. In fitness, there is even a whole area based on jumping rope - skipping.
Jumping rope not only tightens the figure and burns calories well, but also strengthens the respiratory system and heart muscle. Do you want to lose weight thanks to a skipping rope? No problems! The main thing is to train regularly, gradually increasing the load.
Workout plan
During training, it is necessary to alternate jumping in place with a rope, running in place with a rope and regular walking. Exercises should be performed in a circle for a certain amount of time, taking a two-minute break every 5 minutes.
1 Week:
- The duration of the workout is 10-15 minutes,
- jumping rope - 20 seconds,
- running with a rope - 20 seconds,
- walking in place - 30 seconds.
2 week:
- The duration of the workout is 15-20 minutes,
- jumping rope - 30 seconds,
- running with a rope - 30 seconds,
- walking in place - 30 seconds.
3 week:
- The duration of the workout is 20-25 minutes,
- jumping rope - 30 seconds,
- running with a rope - 40 seconds,
- walking in place - 40 seconds.
4 week:
- The duration of the workout is 25-30 minutes,
- jumping rope - 40 seconds,
- running with a rope - 50 seconds,
- walking in place - 40 seconds.
How to jump rope
- Keep your body straight and look forward.
- Choose a pace that is calm and comfortable for you.
- Hands from the shoulder to the elbow are pressed to the body, spread below. The hands are at waist level.
- You need to rotate the rope only with the forearm, the hands above the elbow are motionless.
- While jumping, gently lower your feet, touching the floor only with their front part and slightly bending your knees.
- Jump height - no more than 5 centimeters.
- Your movements should be rhythmic, and your jumps should be almost silent.
This should not be done:
- Jump too fast and too high.
- Look down.
- Spread your arms too wide.
- Rotate the rope with your whole hand.
- Push off not with your fingers, but with your whole foot.
- Land on your heels or on your entire foot.
The benefits of the rope
- During the jumps, the respiratory and cardiovascular systems are strengthened.
- Muscles are kept in good shape.
- There is a load on the hips, calves, shoulders, arms and abs.
- There is an improvement in posture, flexibility, and coordination of movements.
- Cellulite is reduced.
- Fat deposits are reduced, weight is quickly lost.
