Effective program of jumps for weight loss"

To keep good physical shape today is sign of good form. Many prefer to do fitness in the gym, and some for various reasons prefer a house situation with a stock minimum.

One of effective types of sports occupations in house conditions — jumps in various ways.

General information on jumps for weight loss

The child learns to jump right after starts walking therefore in training jumping, for keeping fit and weight loss including, there is nothing difficult.

Professional athletes always jump before a training as it is considered the best warming up before serious physical activity — during jumps all groups of muscles work, respiratory and cardiovascular systems strain.

Pay attention to effective physical exercises for weight loss of thighs.

It is possible to jump in any convenient way — simply, that is without use of additional stock, with a jump rope, on a trampoline. Jumping with a jump rope is also called a skipping that is literally translated from English how "to jump".

This look the most energy-intensive in respect of burning of excess calories also works better than shaping: in the latter case the organism loses four hundred kilocalories for an hour, and jumping on a jump rope only fifteen minutes, it is possible "to burn" to three hundred. At very intensive training the jumps can "take away" from you nine hundred and even one thousand kilocalories.

It is important! If you have any chronic disease, before performance of any exercises and jumps in particular, it is necessary to consult with the doctor.

Advantage

Jumps, certainly, are useful to all organism in general. Carrying out them, you:

• you strengthen heart and vessels;
• you train muscles of hands and legs;
• you strengthen muscles of a back and a press;
• you improve coordination;
• you put a bearing in order;
• you develop a vestibular mechanism;
• you improve flexibility of a body;
• you fight against fat deposits;
• you train endurance;
• you reduce stress;
• you have a rest morally.

Harm and contraindications

Despite all obvious advantage, in some special cases such occupations are contraindicated, namely:

• during pregnancy, especially on late terms;
• in the semi-annual period after injuries and operations;
• if there are serious problems in respect of gynecology;
• if problems with a back and joints take place;
• at a serious form of scoliosis;
• during the two-month period after the delivery;
• if pressure is increased and there is a tendency to a hypertension;
• at serious diseases of heart and vessels;
• at eye diseases, such as peeling of a retina and severe short-sightedness.

Learn how it is correct to be engaged on an orbitreka to lose weight.

Features of weight loss by means of jumps

Jumping in any way, you anyway burn calories. The training will be more effective if you manage to carry out about hundred jumps a minute — in this case the greatest number of excess fats is burned. Before a training it is necessary not to forget to make elementary warm-up.

Further we will stop in more detail on each type of such loading and also on popular exercises and technology of their performance.

On a jump rope

It is useful to jump on a jump rope not only, but also it is cheerful; plus to everything it causes the pleasant associations connected with the childhood. Also it is considered that the skipping is most effective among all types of jumps. For this purpose you need only jump rope per se. Because of great popularity of similar trainings the sports industry releases a set of their types — we will stop on the simplest and interesting.

Whether you know? Japanese Magumi Suzuki in half-minute made hundred sixty two jumps with a jump rope. So far nobody officially broke this record.

Types of jump ropes

The set of jump ropes is presented at the market of sports equipment — from classical to having an electronic stuffing. The most popular:

1. Simple jump rope. Made of cheap materials. Handles, as a rule, plastic, and the cord can be the same — or rope, leather, rubber. The cheapest option.
2. High-speed jump rope. Bearings are built in the handle of such stock that allows to rotate a cord with a speed up to six revolutions per second. It is used with good skills of jumping and only for simple exercises.
3. Jump rope with weighting. By production intentionally make heavier handles and a cord; length of the last can be regulated. It is difficult to beginners to use such stock, good physical training is necessary. The jump rope is created to strengthen load of the top part of the building.
4. "Clever" jump rope. Mechanical or electronic sensors are built in the handle: the first can count only quantity of jumps, and the second, except quantity, will point to the training duration, the number of the left calories, will help to calculate necessary loading. The gadget will be interesting to any athlete.
5. Jump rope from skin. In comparison with plastic, the leather lace is easier and therefore rotates more slowly that increases energy consumption by a training. It is good for strengthening of load of the top part of the building.

Exercises

There are several popular prygatelny exercises which are carried out by means of a jump rope. It is necessary to begin, of course, with the simplest, subsequently complicating occupations. Except complication, it is necessary not to forget about accumulation of speed of jumping.

Learn how to learn rope jumping.

The most popular jumps of a skipping are as follows:

1. Simple jumping. To jump on tiptoe, without falling by a full foot. At the time of bouncing the jump rope concerns a floor.
2. Jumping on the contrary. Exercise to similarly simple bouncing, is only carried out in the opposite direction. The jump rope is brought for a back.
3. Jumping with skreshchyonny legs. Technology of performance is similar to simple bouncing. The difference only that at the time of a separation from a floor of a leg are crossed and landing occurs in the same situation.
4. Jumping in the provision "knees are highly raised". Coming off a floor, try to raise knees as it is possible above. Land on socks, as in usual exercise. It will be rather difficult to make many repetitions for the first times, such jumping gives good power loading at which all muscles, and especially a press, legs and a back work.
5. Jumping on one leg. It is carried out as a simple jump, only on one leg, and then on the second. On everyone it is enough to do up to twenty repetitions, after changing a leg. Well develops coordination and balance.
6. Jumping back and forth. Similar movements seem simple, but it not so. Simple bouncings are serially carried out: at first forward, after — back. Ideally it is necessary to jump one time in each party, however it is difficult. Try to begin with several jumps forward and to do as much back, gradually aspiring to one. Fine exercise for coordination development.

Skipping in house conditions: video in the course of the trainings you can independently think up individually convenient options of jumping. It is possible to combine jumps, it is possible to complicate, for example, crossing hands, it is possible to vary the number of repetitions in a combination. As the result — to achieve good technology of performance and good speed.

Important! Before a training and jumps in particular it is impossible to have coffee and other energy drinks. It can provoke sharp jump of blood pressure and warm problems.

Program of trainings

The example of load distribution during the training taking into account time is given below:

On a trampoline

Jumping on a trampoline will bring you not smaller pleasure, than rope jumping. The sports industry releases trampolines for the house which have the small sizes, easily develop and do not take a lot of place.

Study the effective program of run for weight loss.

Here several popular exercises with use of this stock:

1. Simple jumping. Having made a start from a surface, to jump as it is possible above. Direct legs, landing at first on socks.
2. Jumping with squats. To put legs quite widely so that socks at the same time looked in the parties. To sit down, and after to jump up from this situation, without unbending knees.
3. Jumps with pressing of a leg. To carry out from situation "legs at shoulder length". Jumping up, to serially press each leg to a breast. Excellent training of balance. It is possible to help to keep it, carrying out moves hands.
4. Run on a trampoline. Exercise is similar to running on the spot with a raising of knees as it is possible above. It is possible to maintain balance, making moves hands.
5. Legs on the parties. Exercise is carried out from the rack individually convenient. In a jump the direct legs get divorced in the parties. It is possible to help itself, doing moves by hands.

As practice shows, jumping on a trampoline is rather effective for weight loss. This occupation can give before half an hour of time in day.

Trampolining for weight loss: video

On the place

Jumps on the place are less effective, than a skipping, but too are useful.

Whether you know? Arshita Fuhrman from the USA could jump per day through a jump rope hundred thirty thousand times.

Here examples of popular exercises:

1. Simple jumps. To carry out usual bouncings on equal legs. Speed has to be the fastest.
2. Jumps on different legs. It is necessary to jump serially on each leg, or several times on one and several on another. To hold hands on a belt.
3. Jumps in squat. To sit down at first, and after to jump out of this situation. To try to hold the case exactly.
4. Legs in the parties. At the time of a jump to part equal legs in the parties.
5. Jumps with pressing of a leg. Jumping up on one leg, opposite to press to a breast. After a leg change.
6. Jump with skreshchyonny legs. Jumping up, to cross legs, and to land on equal. Also during a jump it is possible to make hands cotton over the head. Exercise perfectly develops coordination.

During the training it is necessary to repeat each exercise not less than twenty-thirty times. After everyone it is necessary to have a rest half-minute and to continue. After a complex it is possible to make a small respite and if there are forces and desire, to repeat at first.

Jumps on the place: video

Councils for beginners

If you only begin to jump, pay attention to such recommendations:

• try all types of jumps at slow speed and be defined what look is most interesting to you;
• if you want to be engaged in a skipping, pick up stock which suits personally you;
• begin with the simplest exercises;
• the first trainings on duration have to take no more than fifteen minutes;
• gradually increase time and rate of trainings;
• you watch a condition of an organism — during the training the health has to be excellent;
• if any exercise brings you discomfort, stop its performance;
• do not carry out exercise "with a great effort" — from such training the effect will not be.

Learn what exercises the most effective for weight loss of beginners.

Not without reason say that all ingenious — is simple. Practice shows that for weight loss and maintenance of physical shape it is possible just to jump, with a jump rope or on a trampoline. Exercises these not difficult, them will be mastered by any beginner. Especially it is good that such trainings do not take a lot of time — in day to jump about thirty minutes enough.

Responses

I jump on a jump rope for the company with the son. From the son at trainings demand to jump much on a jump rope. And I decided to support him. Thought that it is so easy. Galloped the first time only minutes 3. Now - much longer. Increased loading gradually. Considerably the bottom was tightened.

Nastyona

http://aranetta.ru/forum/showthread.php?t=2335&s=3b5f3f41e90b3cfcd54a34f1d7921172&p=20284&viewfull=1#post20284

Yes jump ropes well, only suit not all. They are simply contraindicated to cores therefore if decided to jump seriously that to be examined better by the cardiologist even if heart you when did not disturb and to consult to it. Because jumps on a jump rope load and train first of all heart therefore that in appearance the healthy and strong person will be able always to proprygat also five minutes in a row if before trained only all muscles except warm. Trainings begin with a small orentiruyas on health if you feel that heart wants to jump out of a breast that it is necessary to finish a training on it. You should not be upset if you have a small result of jumps, healthy heart trains quickly and results grow. To jump with pauses (my experience: half of minute I jump half of minute I have a rest and so minutes 20-25, began with what could proprygat in half-minute of all of times 20 and for all training of 400 times, and in a month already for half of minute of 60 times, and in 20 minutes of trainings of 1200 jumps...) To give classes about the beginning every other day and then every day with one day off a week. And despite the fact that at first you will have not many jumps you will spend energy much. It is the best of all to buy a jump rope with the counter, it is not a rarity now. It is better to jump under favourite, rhythmical music. It is obligatory for women to jump in a byuzgalter and not important what boobs at you if one brassiere supports a breast not enough that still in addition to wind with wide elastic bandage. If you have a place, desire and health that jump on health. Helps to postroynet, it is checked.

ALUSIK

http://forum.updiet.info/threads/336/#post-105719

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