Jumps on the jump rope aren't accidentally included in the complex of trainings of boxers, basketball players, football players and those who are engaged in different types of single combats. It, apparently, simple exercise has positive effect on all organism, increases endurance, improves coordination and promotes burning of calories.
Instruction
1. Advantage of jumps on the jump rope that for performance of such exercise the expensive stock, special clothes and special conditions aren't necessary. Everything that is necessary – comfortable sneakers, the jump rope and some free space around you. At the same time the effect of jumps is comparable on the advantage and energy consumption with run.
2. By science it is proved that jumps on the jump rope promote strengthening of the cardiovascular device, well affect work of respiratory and nervous systems. If to perform such exercise of 15 minutes daily, already in few weeks it is possible to get rid of the otdyshka, the jump rope – one of the best cardiovascular machines. Such effect speaks simply – during jumps even at increase in the heart rate the balance between expenditure and consumption of oxygen isn't broken.
3. It is especially useful to jump on the jump rope to those who spend much time in the sitting position and whose work is connected with intense brainwork. Monotonous jumps help to remove stress for a long time, to get rid of the fatigue which collected during the day, to calm nerves.
4. Positively jumps also affect the figure. During such physical activity the large number of calories is spent (15 minutes = 250 kcal), muscles of legs, buttocks, the press, the back and hands become stronger. Jumps on the jump rope are useful to women also that they help to prevent development of cellulitis – at rhythmical movements blood in the organism begins to circulate quicker that, naturally, affects well and the condition of skin.
5. However for achievement of positive effect from such training it is necessary to jump not less than 15 minutes every day. If in the beginning such loading seems too heavy, it is possible to take the short-term break. But every day it is worth increasing training duration, muscles and the organism have property to get used to loadings.
6. During jumps it is very important to land at the same time on two legs, but on socks, but not on all foot, to hold the back exactly, and legs slightly bent in knees. It is necessary to rotate the jump rope not shoulders, and brushes, to breathe only the nose. High it isn't necessary to jump, it is enough to come off the earth on 5-10 cm. From high, but rare jumps I pound a little. It is gradually possible to increase pace and duration of the training. According to professional athletes to stop jumping on the jump rope it is necessary only when the body becomes most weakened. Ideally, it is necessary to be engaged in such physical activity not less than 30 minutes a day.
7. Before jumps on the jump rope it is necessary to make warm-up, paying special attention to muscles, joints of legs and hands. It will allow to avoid unnecessary injuries. There are also contraindications to such type of physical activity: chronic renal failure, bone tuberculosis, some diseases of knee joints and backbone, falling of the womb. It is necessary to limit loading during jumps at varicosity and thrombophlebitis.