For many, the jump rope evokes memories of childhood and is an exclusively girlish attribute.. However, the use of a skipping rope for weight loss gives a noticeable and lasting effect..

Jumping rope for weight lossThe US Heart Association has concluded that the jump rope is one of the most effective cardio equipment.. In terms of energy consumption, it is almost the same as running, but it does not harm the spine in the form of compression..

Before you start jumping rope for weight loss, you should make sure that there are no certain cardiological pathologies that negatively affect the heart rate, since, especially in the initial stages of training, there is a significant increase in heart rate. Also, when jumping rope, care should be taken in relation to the toes and metatarsal bones of the foot.. To avoid discomfort after a workout, you should not jump on an excessively hard surface, as well as on a surface that is too soft and in shoes with rubber soles.. Comfortable sports shoes and a soft, slightly springy surface are considered the best option..

Jump rope for weight loss: results When choosing a jump rope for weight loss, it is useful to know that ten minutes of jumping rope corresponds to:.

1.5 km run;

2 tennis sets;

12 minute swim;

3 km cycling.

In order to provide the body with the necessary cardio loads, it is necessary to jump rope three times a week on average, spending at least fifteen minutes on each such workout.. If you plan to use a skipping rope for weight loss, then the duration of the workout should be about 30-40 minutes..

In order to learn how to jump on a rope, you must first learn how to jump separately and perform smooth rotational movements with a rope, and having achieved positive results, these two movements must be combined. During jumping with a rope, the arms are pressed to the body and bent at the elbows.. First, they take a step forward with their left foot, then they perform a jump on it, and then they perform the same movements with their right foot.. Only the hands are involved in the rotational movements, and the number of jumps should be brought up to 75-80 times per minute as a result, otherwise the rope will not reach the vertical position.

When using a skipping rope for weight loss, it is common for beginners to try to jump too high.. In reality, you should be no more than three centimeters off the floor.. You need to push off with your big toes, and land on the balls of your fingers, since, sinking to a full foot, it can be injured. Also, do not make any unnecessary movements..

The choice of a skipping rope for weight loss should be carried out in accordance with certain rules:.

Height 183 cm - rope length \u003d 310 cm.

Rope for weight loss: reviewsAccording to reviews and estimates of experts, the average person weighing 70 kg spends about 700 kcal in one hour of jumping rope. By increasing the speed, this figure is quite realistic to bring up to 1000 kcal per hour.

In addition, the jump rope is also an excellent simulator for improving coordination and strengthening the leg muscles directly.. It is in this capacity that it is used in the training of professional athletes - basketball players, boxers, figure skaters, football players and others..

Jumping rope also has a positive effect on strengthening the muscles of the upper body.. The use of a skipping rope for weight loss is based on the effect of burning a large number of calories in a short period of time.. That is why jump rope exercises are advised to be included in the daily complex of physical exercises.. The feasibility of using a skipping rope for weight loss also lies in the fact that when performing exercises with its help, it is impossible to reduce the load..

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