Effective exercises with a jump rope for weight loss"

The jump rope, or prygalka, is the simplest shell for performance of physical exercises, namely jumps. It can be used as for warm-up, and performance of a set of exercises for weight loss. Besides, it perfectly is suitable for games with children. Let's note that Americans call jumps on a jump rope in a word — a skipping.

Whether it is possible to lose weight, jumping on a jump rope?

Occupations with a jump rope are a great way to lose weight. Besides, they will make your legs more harmonious and to tighten gluteuses. Regular jumps also promote elimination of cellulitis.

Whether you know? The resident of the USA James Thompson managed to execute 10 jumps through a jump rope, holding at the same time on the shoulders 3 girls with a total weight of 185 kg.

Advantage and contraindications

For a start we will consider whether it is useful to apply a prygalka. So, from exercises on it it is possible to refer such to positive effects:

• load of muscles of hips and buttocks, backs, abdominal press, hands and legs;
• improvement of blood circulation and activity of a cardiovascular system;
• formation and posture correction;
• normalization of work of a prostate;
• correction of weight.

Video: advantage of jumps on a jump rope However, there are also contraindications for a skipping:

• obesity of the 2nd or 3rd degree;
• hypertension;
• migraine;
• overeating;
• pregnancy and period of breastfeeding;
• diseases of a cardiovascular system;
• scoliosis and spine injuries;
• unstable arterial blood pressure;
• varicosity;
• visual impairment;
• the increased body temperature;
• flu and viral diseases;
• periods.

We recommend to esteem how to learn rope jumping.

Preparation for trainings on a jump rope

Before starting occupation jumps, it is necessary to be convinced that the jump rope approaches under your growth.

It is possible to check its length an easy way:

• to take a shell for handles;
• to record a leg a cord in the middle;
• to raise hands to the level of armpits.

If you managed to do it, then the jump rope will be suitable for exercises. If the cord does not reach the necessary level or exceeds it, then it is better to replace a shell.

Let's give examples for simplification of the choice of a shell. So, to people whose growth does not exceed 152 cm, it is necessary to take a cord 210 cm long, and those who is higher than 167 cm will suit length of 250 cm. Tall persons need to establish cord length at the level of 280–310 cm.

How to choose

Let's consider in detail classification a prygalok depending on their types, the sizes and functions.

1. As material for a cord the usual rope, plastic, leather or rubber can act. Length, as a rule, is not regulated. This look is used for production of attention, strengthening of a cardiovascular system, relaxation and weight loss.

Important! On a high-speed jump rope it is necessary to carry out only simple jumps.

2. High-speed. Characteristic is the high speed of rotations. Such effect is reached as a result in handles of a shell are built in several bearings. It allows to carry out up to 6 revolutions per second. Length of a cord does not change. It can be made of plastic, steel in a vinyl cover or skin which in the course of wear of a jump rope can be replaced.
3. Judging by the name, weight such a prygalok much more weight simple, it can reach 3 kg. As weighting compounds for handles use not only bearings, but also sand, and metal inserts. In case of need this filler can be extracted. Besides, it is possible to increase weight and the cord due to use heavier of materials. Length of a cord can be regulated. The main function of such shell is strengthening of load of muscles of hands.
4. With the built-in mechanical or electronic counter. This jump rope is intended for calculation of the spent calories and will be relevant for those who want to lose excess weight quickly. It is also capable to count the number of rotations of a cord and to define planned and actual indicators of exercises. You should not regulate its length not to bring down setup of sensors. It should be noted that the price range of such jump ropes is rather high.
5. Simple prygalka which material for production of a cord is skin. They are applied to strengthen load of an upper body — such effect is reached thanks to the small weight of a shell. So, the cord rotates more slowly, and it forces the person to use more efforts for commission of a jump. Being in a tone, muscles of a humeral belt receive even more loading.

Where to be engaged

It is recommended to be engaged in a skipping on the open area or in the spacious hall. The cord set in motion can render danger to those who are nearby therefore it is necessary to choose the right place for occupations.

So, it is possible to carry out exercises on the street, in the park, at stadium, in the gym and in other places intended for sports activities.

In what to put on

For performance of occupations it is necessary to take care of that your clothes did not obstruct the traffic of a cord and did not hold down an extremity. The fitting leggings or shorts and also the fitted undershirt or a t-shirt will be suitable for a skipping.

Important! You can carry out exercises and barefoot, however remember that the cord which got confused at legs can cause pain.

Footwear needs to be selected too taking into account that it did not fall down during frequent bouncings. It is necessary to refrain from heels or bedroom-slippers, and here gym shoes, sneakers or moccasins quite will approach. Besides, before occupation it is recommended to collect hair in a bunch and not to do a high hair.

As it is correct to jump on a jump rope

Jumps on a jump rope represent plain exercises, however there are several types and the technician allowing to reach necessary effect. For this purpose there is a special program of trainings about which we will tell in more detail.

Whether you know? The Japanese to K. Sudzuk managed to execute 37,427 jumps, having never touched a cord. It took more than 4 hours and 22 minutes. Throughout this time the Japanese moved with a speed of 142 jumps a minute.

Types and equipment of jumps

Let's present types and technique of occupations on a jump rope:

1. Serial jumps. Are carried out by means of alternation of legs. Such equipment allows to burn the maximum number of calories.
2. Side swing. This equipment means the alternate movement of a cord from different sides of the case.
3. Cross-wise. This widespread equipment developing coordination. It is carried out so: the person jumps on a jump rope, every other time crossing hands on a breast by bending them in elbows.
4. Back cross-wise. By the name it is clear that this equipment is similar to that which is described above, the only nuance — hands needs to be crossed behind the case.
5. With high raising of knees. The main movements of this equipment are serial jumps, but distinctive feature is that during bending of legs in knees they need to be lifted as it is possible above.
6. On one leg. Such trainings need to be carried out, jumping at first on one leg, then on another. It quickly develops calves.
7. This equipment combines in itself two others: cross-wise and jumps on one leg.
8. Double and triple jumps. Such exercises mean a numerous provorachivaniye of a cord during one bouncing.

Video: technicians of jumps on a jump rope

Program of trainings for weight loss

We offer the table of jumps for daily occupations on a jump rope:

Whether you know? The resident of South Korea Pok Pon Ta (65 years) at competitions in Puson managed to execute 14,628 jumps. It moved with a speed of 244 jumps a minute.

Being the simplest apparatus, the jump rope is relevant at all seasons of the year and at any age. And at the expense of the small size it is very convenient for transportation, it can always be carried with itself and to use in suitable for occupations jumps any place.

Responses from network

Quite often in the gym I begin occupations with jumps with a jump rope - 100 times at least, and right at the end to a training too time 100, then I hang on a horizontal bar, for a backbone extension, nothing ever hurt though knees at me crackle since the childhood so I think, loadings should be selected individually, according to health, but not to recommend jumps to all as bad means for weight loss.)

Manioko

http://www.woman.ru/health/health-fitness/thread/3895066/1/#m20632209

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