How to jump rope and how to choose a rope

5 "iron" reasons why you should train not from Monday, but right now.

1. Saving on uniforms. Ropes start at $ 4, and dumbbells are much more expensive.
2. No need to waste time going to the gym and paying for a subscription.
3. You can do it early in the morning, at lunchtime, in the park, at home.
4. The jump rope is the most intense type of cardio training with minimal stress on the joints. 10 minutes of jumping = half an hour run.
5. Weight loss and firmness. The effect after two weeks of training is a chiseled figure and toned muscles.

Caution! Now you have no excuses to skip workouts.

Reviews of participants in women's forums unanimously speak of the benefits of jumping rope for weight loss. Exercise + healthy food can help you lose 8-10 kg in 2 weeks.

At a speed of 120-140 jumps per minute, up to 720 calories are burned.

Like any physical activity, active jumping rope increases serotonin levels. For you, this means a good mood and a surge of energy.

But in every barrel of honey there is always a spoon you know what. Is a jump rope harmful? By itself, no. Damage to health will bring disregard of the rules of jumping.

How to jump rope

9 out of 10 newbies make the same mistakes. How to avoid them, the infographic will tell.

With correct jumps, the shoulders and arms should not be tense. Do not "clamp"! If you feel that the muscles in your shoulders are "hammered", you are definitely doing something wrong.

Think jumping is just for girls? You are wrong. The fastest man in the world, a three-time Olympic champion, Usain Bolt warms up with a rope before the start. Professional tennis players train with her to ensure proper footwork. The legendary Bruce Lee exercises three times a week for 30 minutes. He argued that the rope develops a sense of balance and strengthens the muscles of the legs.

How to choose a rope

Finding out how long the cord should be is not difficult. Stand with two feet in the middle - the arms should reach the armpits.

The choice of rope for the material of the rope:

• Rope

Made from nylon or polypropylene. They can be with or without handles. Ropes without handles are designed for gymnastics and gymnastic tricks.

Rope Rope Features:

• spreads well in the air;
• the safest - the blows are hardly felt by it;
• suitable for both kids and beginners.

The softest skipping ropes are cotton. A choice of beginner gymnasts and soft rope enthusiasts.

The densest are nylon. Perfectly retain their shape and trajectory when thrown.

• Vinyl (rubber)

Some of the most durable - they will last a long time. The choice of beginners who learn to jump correctly. It is impossible to develop strong speed on them and make more than one jump.

Features:

• suitable for experienced athletes and beginners;
• ideal for skipping (you can perform difficult jumps and all kinds of tricks);
• not elastic enough;
• do not immediately align when unfolded;
• they become stiff at low temperatures.

The best professional rope is 8mm or 10mm thick.

• Leather

Leather skipping ropes have an average weight and good speed characteristics. Widely used by boxers, kickboxers and athletes from percussion martial arts.

• With steel rope

The steel cable is most often covered with vinyl or silicone. Due to their weight, they are perfect for high-speed work and double-triple jumps. With them, you can develop a speed of up to 5-6 revolutions per second. Perfectly develop the muscles of the wrist and forearm:

• used for crossfit;
• wear-resistant;
• can hurt your fingers.

• Beaded

They are made of cotton rope with plastic beads. Due to their design, they are intended for jumping on asphalt. What you need for children :)

The choice of skipping ropes by handle material:

• plastic

The simplest and easiest. They can slip out of your hands. For a better grip, choose knob or perforated handles.

New! Sliding handles, with clamping bolts for adjusting the cable length at the ends.

• neoprene

Absorb moisture well. The rope does not slip out of your hands.

• wooden

The best anti-allergenic material.

• with weights

Used for increased stress on the forearms and for the development of hand endurance. Suitable for athletes who use punches such as boxers.

The ergonomic handles reduce tension in your forearm muscles.

During exercise, palms sweat. Handles made of foam rubber or neoprene absorb moisture well, the rope will not slip out of your hands.

Want to lose weight? Choose models with a built-in counter of jumps and calories burned. If you're exercising to keep fit, stick with a regular, inexpensive rope.

Rope exercises for beginners

Start your acquaintance with the projectile with "shadow" jumps. Take both handles in one hand and start rotating it while bouncing. Lift your feet off the floor when the rope touches it. Simulate a normal jump - this will teach you to move in rhythm with the projectile.

Interesting article: "How to pump up the ass"

When the "shadow" technique is worked out, go to the main ones.

Technique 1.

These are ordinary jumping rope, familiar to everyone from childhood.

Starting position: rope behind, knees slightly bent. Arms straight forward, look forward too. Take one jump. Stop. Move to starting position. Repeat. Gradually increase the number of jumps.

What is such a "turtle" pace for? Skipping rope training is one jump that you repeat many times. Once you have worked the movement to perfection, you will be able to do it an infinite number of times without mistakes.

Technique 2.

Let's call it "walking." The starting position is the same. Raise your left leg and bend at the knee at a right angle. Take the jump. When the cord touches the floor, your left leg should come down and your right leg should be in the air, as if you are stepping over a jump rope.

Technique 3.

Perform a normal jump, but now you need to land not in the starting position, but to the right or left of it. Such jumps are called side jumps. They strengthen the abs and obliques.

Technique 4.

Now work on your vestibular apparatus. Trying to maintain balance, land alternately a few inches in front of and behind the starting position.

When you learn how to do each of these techniques separately, start combining them.

How much do you need to jump rope

To make the fat deposits begin to melt, and the body becomes elastic and fit, exercise 3-4 times a week for 30 minutes.

You don't need to set endurance records right away. Your heart will not say "thank you". Gradually build up the load and take a break.

Monitor your heart rate during exercise to avoid complications.

Here is a sample training schedule for beginner skippers.

The training frequency is 3 days a week.

Over time, eliminate rest periods completely.

For your information: "How to choose a yoga mat: follow the Indian culture"

Jumping is a pretty monotonous activity. In order not to get bored and not to lose motivation, select inspiring energetic music, master new techniques, keep a journal and record achievements.

Watch the video review of jump ropes with weights