A flat stomach, a beautiful waist, slender legs are what every woman strives for in order to feel attractive, young, and sexy. For some, a beautiful figure is given by nature, for others, they work all their lives to achieve their ideal. One way or another, in the life of every woman there comes a time when the need arises to correct her shape (after childbirth, due to age-related changes, lifestyle, health). During this period, the search begins for a way to regain its former attractiveness. Many people don’t even realize that something as simple as a jump rope can help you lose weight, get rid of your belly fat and improve your figure.
How do jump rope exercises affect the body?
A jump rope is an inexpensive and effective exercise machine that has a complex effect on the body. This type of class is a good alternative for people with limited free time or finances who are unable to attend the gym. At the same time, jumping rope allows you to achieve very impressive results - significantly lose weight, improve your figure and appearance. Jump rope promotes:
- maintaining athletic shape and the body in good shape;
- figure correction (jumping rope helps to remove the stomach, sides, “ears” on the hips, make the legs more slender and toned);
- breathing training;
- normalization of the gastrointestinal tract;
- fight against cellulite and its prevention;
- improving heart function;
- maintaining a good mood for the whole day.
During training with a skipping rope, the abdominal muscles work, the buttocks, thighs, and calf muscles tense. Due to the active work of these areas, fat reserves are lost, including subcutaneous fat, which manifests itself in the form of cellulite.
Due to the fact that many muscles are involved in the process of exercises with a jump rope, the body burns a lot of calories. Therefore, it is important to monitor the calorie intake so that it does not exceed the amount of energy expended - then fat burning occurs.
Contraindications
Although skipping is available and recommended to almost every person, there is a certain category of people who are strictly prohibited from using jump rope exercises for weight loss. Contraindications include:
- pregnancy;
- menstruation period;
- diseases of the cardiovascular system;
- migraine;
- obesity (if a person’s weight is 1.5-2 times higher than normal);
- joint problems;
- asthma;
- renal failure;
- problems with the back and spine;
- uterine prolapse.
Do not perform the program immediately after eating; about an hour must pass before you can start jumping. If during the exercise you suddenly experience pain in the knee, stomach, heart or shortness of breath, you must stop the exercise immediately. If you experience prolonged pain, it is recommended to consult a doctor (general practitioner, orthopedist, neurologist).
Types of jump ropes
In addition to the usual jump rope, there are several other types of this gymnastic device:
- jump rope with weights (weighted cord or handles). This is professional equipment used by athletes, in particular boxers;
- high-speed (it is designed for 5–6 rotations per second). Exercises with this rope correspond in load to a three-kilometer cross-country race;
- electronic (this jump rope is equipped with a counter that counts jumps and calories).
How to choose the right jump rope
The choice of jump rope determines how effective and comfortable the exercises will be. It is necessary to select it according to height. To correctly calculate the length of the rope, you need to stand on it with both feet, pull it tight and raise the handles up. If the handles are at the level of the armpits, it means that the jump rope corresponds to your height. The handles should fit comfortably in your hand; it is best to choose wooden ones with an anatomical shape (they will not slip in your hand).
You also need to take care of the comfort of your shoes for exercise; choose sneakers or sneakers with shock-absorbing soles.
What muscles does a jump rope train?
The answer is virtually every muscle in the body, even muscles that are rarely used. After the first workout, your whole body will hurt, especially your abdominal area. Therefore, if you want to strengthen your abdominal muscles and reduce your waist, then jumping will help a lot. This is because at the moment of separation from the ground, the abdominal muscles and other core muscles are strongly tensed to stabilize the body in the air.
Jumping burns belly fat
Growth hormone is produced by the body during jumping, and its increase promotes fat burning
It is important to know that low-intensity cardio does not produce enough of this hormone. It is best to perform alternating intervals of high-intensity training followed by a rest interval.
A good jump rope can be bought at any sports store, but you need to carefully select the length.
Adjusting the jump rope
- Place the jump rope on the ground.
- Stand in the middle at the same distance from the handles.
- Raise your arms to your chest; they should be about 10 centimeters below your collarbone.
If the rope is too long, it will be difficult for you to jump.
Jumping Mastery
If you decide to use a jump rope to lose belly fat, then you should adhere to the correct technique. Between each rotation it is necessary to keep the abdominal and core muscles tense. If you want to increase your speed, simply rotate your arms faster. The first two weeks of training, you should jump for at least five minutes without stopping.
15-minute workout with a jump rope for weight loss
- Start the timer.
- Jump for 3 minutes to warm up.
- Rest 30 seconds.
- Jump quickly for 60 seconds, then rest for 30 seconds.
- Perform the exercise in this way for 15-20 minutes.
If a jump rope for losing belly fat does not bring the desired results, it means there is not enough intensity. To increase it, you can twist the rope twice in one jump, the main thing is to tense your muscles. After jumping, you can train on an exercise bike for 20-30 minutes.
And remember, the most important thing is regularity of exercise, and you also need to adhere to a balanced diet.
In addition to losing weight, you also need to take care of shaping your figure.
It is important for a woman to shape her buttocks and hips; the most effective exercise is squats, which should be performed correctly
https://youtube.com/watch?v=fM0JLKs4kfo
Exercise program and jumping technique for losing belly fat
Like any training, exercises with a skipping rope require compliance with jumping technique, load standards, training time, etc. Efficiency and results directly depend on this.
You need to start jumping from 10–15 minutes, gradually increasing the time to 35–45 minutes. You shouldn’t immediately take on a fast pace, trying to set the maximum load in order to lose weight in the shortest possible time - you need to start with low-intensity jumps. It is advisable to exercise every other day, and if possible, every day, so that the result is more noticeable.
15 minutes of jumping rope can burn up to 250 calories, respectively, about 900 calories per hour. A ten-minute intense workout with a jump rope is comparable to 30 minutes of jogging, but jumping rope is more effective.
The technique of performing the jump is also important - the elbows should be as close to the body as possible, the back should be straight, the rope should be rotated only with the wrists. The torso must be fixed in one position during the jump. You should try to push off and land on your toes, without touching your heels to the floor. You should not try to jump high, hoping to increase the effectiveness of the exercises - such jumps will not bring any benefit, in addition, there is a risk of injuring the knee joints or spine. You need to monitor your breathing so that it does not become disrupted during training; if it is difficult, reduce the intensity of the load.
When exercising with a jump rope in order to lose weight and shape your figure, you should jump several times a day, bringing the total training time to 1 hour. The first results will appear within a week - the contours of the body will improve, the figure will become slimmer and more toned, there will be real, visible prospects for removing the stomach and sides.
Skipping for beginners
For beginners, it is best to use the interval technique. It looks like this:
- 1 Week. Health-improving gymnastics goes like this: 1 minute – jumping, 2 minutes – rest. You need to do about 3-4 approaches. Each movement interval will have from 5 to 25 jumps.
- Week 2. The rest should be reduced to 1 minute. The technique will look like this: a minute of rest - a minute of jumping.
- Gradually, the load and speed should be increased; jumping without a break is recommended at a high pace.
A set of exercises with a skipping rope
Jumping rope is not as boring as it might seem. By adding variety to your workouts, you can not only increase their effectiveness and lose weight faster, but also have fun:
- Simple jumps: you need to try to jump and land on your toes. One jump - one rotation.
- Double jumps: for each rotation - two jumps, keeping a low pace.
- Jumping with alternating legs (in this case, the free leg can be bent at the knee back, or held in front of you. Good results are obtained by an exercise alternating the position of the free leg during jumps).
- Jumping back and forth on two legs.
- Alternating jumps (sets of 10 times on each leg).
- Lateral jumps: on the first jump move to the right, on the second jump back, then jump to the left and the next jump back to the starting position.
- Jumping with knees turning: the technique is to turn your knees left and right while jumping. This exercise is very valuable because the abdominal and waist muscles are trained, it becomes slimmer and more toned.
- Jumping with double rotation of the rope.
In addition to jumping, to lose belly fat you can do other stretching and abdominal exercises with a skipping rope:
- sitting on the floor and stretching out your legs straight, try to reach your toes with your hands with a folded rope;
- bending: fold the rope in half, holding it with your arms raised up, feet shoulder-width apart;
- sitting on the floor and stretching out your left leg, fold the rope in four and rest your right foot on it. Pull the knee of your right leg towards you, leaning back, so that you feel the tension in your abs.
When exercising with a jump rope for weight loss, it is important to consider the importance of related factors:
- diet, control over the amount of calories consumed;
- water balance;
- correct execution of exercises;
- regularity, consistency of classes;
- appropriate attitude, focus on achieving results.
A very important point is self-discipline, regular training, and a positive attitude. Only the presence of internal motivation can help cope with attacks of laziness and despair while waiting for the first results and get rid of belly fat.
Jumping on both legs
The most common method of movement is to simultaneously push off the ground with both legs. In this case, the main load should fall on the front of the foot. Perform the first 100-150 jumps at a slow or moderate rhythm, gradually accelerating.
To work additional muscle groups, try varying this exercise. Jumping on both legs with turns is effective. That is, when touching the floor, the feet should be alternately directed to the right, then to the left.
Be sure to read: How to effectively lose weight in your fingers and make them beautiful?
You can also jump from side to side without turning your body. For those who are confident in using the apparatus, you can twist the rope twice in one jump.
But during a break, you can slowly perform two jumps in one turn of the rope.
Another option is to alternate legs together, then apart. The exercise is reminiscent of the favorite aerobic element “jumping jack”, adapted for a jump rope. Your feet should not be placed too far apart; the distance between your feet should be slightly wider than your shoulders.
Contraindications when exercising with a skipping rope
You need to understand that jumping rope, like any other sport, is not suitable for everyone and has its limitations.
For an unprepared body, jumping rope can become a serious test: the load on the heart is quite intense, so people with cardiovascular diseases need to exercise carefully, monitor their condition, measure their pulse before and after exercise, consult a doctor about exercises to avoid exacerbations . It is also necessary to consult a doctor for those who suffer from diseases of the joints and spine.
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How much to jump to lose weight?
For visible and lasting results, it is recommended to jump intensively for at least half an hour three times a week .
However, this duration may be too difficult at the beginning of training. And if you combine cardio with strength training, you can even reach a state of overtraining. Increase the load slowly (you can read about how to combine strength training and cardio training in the article “How to train to lose fat”). At the beginning of training, 15 minutes of jumping at a calm pace will be quite enough. You can train like this every day. As you adapt to the load, gradually increase the exercise time and pace.
Also effective for fat burning is alternating intensity as in interval cardio. For example, you jump as quickly as possible for two minutes, then at a calm pace for a minute. I also recommend using different types of jumps.
