Exercise is necessary for weight loss - it is known to all. Without them, it is almost impossible to lose weight effectively, but the time to visit fitness centers, swimming pools or just a morning jog is often not enough. Fortunately, there is a familiar to all of us from childhood jump rope, with which you can effectively engage in any spare minute. Use the jump rope for weight loss! Regular exercise will not only help to make the legs slim, but and contribute get rid of cellulite.
Why is weight loss with a rope possible? Even when the average intensity of the lessons is do 100 jumps per minute for 15 minutes burns about 200 calories. Effectively and there is no need to overexert yourself. Accordingly, the jump rope for weight loss is optimally suited for people with excess weight.
Benefits of jumping rope for weight loss:
- Efficiency exercises with a jump rope can be compared with classes on cardio.
- Jumps develop flexibility and coordination, forming a beautiful posture.
- Jump rope can be in any free minute.
When you need to lose weight in the hips, jumping rope simply has no equal. If you want to achieve a quick and maximum effect, experts recommend combining exercises with a jump rope with a stationary bike. But some only jumps will help to achieve significant results in the first weeks of training: muscle tone will be increased, their density will increase, there will be a decrease in the volume of the hips.
Stimulation of the cardiovascular system, different muscle groups, prevention of varicose veins by eliminating stagnation in them, the withdrawal of toxins from the body - all this can contribute to exercises with a rope. The body comes to tone, however, changing for the better psychological mood, there is confidence in their abilities. By the way, the useful effect increases green tea which is recommended to drink after exercise.
How to choose a jump rope
First of all you need to choose suitable for the length of the rope. If the jump rope is correctly chosen for your height, you can do exercises clearer and more active, creating the maximum load. As a result, the effect of training will be great.
- For growth to 1.52 meter will fit the length of the rope is 210 cm
- from 1.52 m to 1.67 m - 250 cm,
- up to 1.83 m - 280 cm,
- with the height from 1.83 - jump rope length 310 cm.
How jump rope to lose weight?
Should Start with a simple jumps. It is desirable that they were low. The torso during the exercise should remain fixed in one position, and the performance of all work lie on the legs, forearms and wrists. If you jump correctly, provides the effect of weight loss due to the distribution of load between the problem areas. It may not be possible to do everything right at once, but over time it will become an easy task. The pace you need increase gradually, starting with calm.
About the extra pounds will be forgotten very soon, the main thing is to combine regular exercise for 10 minutes a day with a healthy diet and fasting days. The effect will not slow to appear. As for other diets, of course, it is better to consult a doctor, because the combination of a jump rope and a rigid diet can be unacceptable and cause a breakdown.
A set of exercises with a skipping rope
How and any training, we begin with warm-up exercises:
- Put your feet shoulder width apart, keep your back straight and your arms in front of you, slightly bent at the elbows. Perform a squat. Do it slowly until your hips are parallel to the floor. Return to the starting position. Repeat 8-15 times.
- Put your feet shoulder width apart, keep your back straight. Make a lunge forward until the thigh is parallel to the floor. Keep the other leg straight. Return to the starting position. Repeat 8-15 times on each leg.
After the warm-up you can start jumping rope. Try to achieve immobility of hands, doing rotational movements mainly wrists. The arms themselves try keep close to the body and do not make too wide movements.
For all of the exercises with jump rope single starting position: keep your back straight, feet together, bend your elbows so that the hips were brush. And of course, it is necessary in each hand to hold the end of the rope.
Single jumping rope:
Starting to slowly rotate the rope, jump, pushing socks. Bend your knees slightly when landing. One bounce should correspond to one turn of the rope. Gradually speed up the pace.
Jumping with a change of legs:
in a fast paced jump then right, then left leg, as if to simulate running in place.
for every revolution of the rope to make two jumps. This exercise is performed slowly, during such jumps it is possible to restore breath.
Jumping in sides:
jump left and right alternately.
Jumping back and forth:
jump alternately back and forth.
To begin each exercise, perform about 2 minutes, gradually increasing the time. Good results will be visible in a month or two with regular classes 3 times a week.
See also: Exercise bike for weight loss