How to lose weight with a skipping rope: effective methods

Not many people know, but sport using a skipping rope is scientifically called "skipping." Classes for losing weight with improvised tools are gaining rapid momentum every year, and this is not surprising. A skipping rope perfectly raises a tone, it has practically no contraindications. To use scripting as a weight loss tool, you need to familiarize yourself with important aspects.

Contraindications to jumping rope

• unstable blood pressure, in particular, hypertension;
• mixing of the vertebrae, hernia, clamping discs and other diseases in the spine;
• violation of the heart, arrhythmia;
• weak joints and cartilage;
• headache, migraine;
• violation of blood supply, disease of the vascular system;
• pregnancy, lactation, menstruation.

The benefits of jumping rope

• price policy;
• accelerated calorie burning;
• the entire muscle group is involved;
• increased stamina;
• gastrointestinal tract improves;
• the work of the bronchi and lungs is stabilized (relevant for smokers);
• cellulite decreases;
• metabolism is accelerated;
• skin elasticity increases.

How many calories a rope burns

This tool is considered the most intense in terms of cardio loads. No wonder the rope is compared with a treadmill, stepper and exercise bike, it is worthy to be called their ally.

However, contrary to popular belief, the jump rope is much more effective than all the above tools. A quarter hour of intense jumping equals 40 minutes of running at an accelerated pace, 50 minutes of exercise on a stationary bike and 30 minutes of using the stepper.

As for aerobic exercise, half an hour using the rope replaces 1.5 hours of dancing. It all depends on individual preferences, some like pedaling until they turn blue, others prefer to get away for 15 minutes and calmly do other things.

Jump rope preparation

1. Pay attention to the shoes. Your sneakers should be non-slippery, completely fitting your leg, not heavy, “breathing”. Give preference to options with additional fixation of the heels. If finances allow, purchase sneakers with the effect of depreciation, they can be found in each line of well-known brands (Reebok, Adidas, Nike). Of course, because of rope jumping alone, you don’t need to buy expensive shoes. This advice is more suitable for people leading an active lifestyle.
2. Proceed to the selection of appropriate clothing. Regarding underwear, the bra must be sports. It is designed to maximize breast support. Avoid stiff underwear that presses the ribs and makes breathing difficult. You also need to pay attention to panties, do not wear thongs, they rub the buttocks while jumping. From outerwear it is worth choosing tight-fitting leggings and a narrow T-shirt, too loose form will cling to the rope, complicating the process.
3. Jumping is impossible without a tool for training, so choose the option that is suitable for growth. The main characteristic of the rope is the length. In order not to make a mistake, lower it down and stand exactly in the middle. Lift up, product handles should be at shoulder level. For reference: a length of 200-220 cm. Corresponds to a height of 150-153 cm., 220-260 cm. Suitable for people with a height of 153-168 cm. If your height varies in the range of 168-185 cm. Give preference to ropes from 285 cm The longest variant (300-320 cm.) Is designed for people with a height of 185 cm.

Rope Weight Loss Technique

Just before the start of classes, do a light warm-up, gymnastics or stretching. You can combine three types of heating at once. You can not start jumping without going through this stage, otherwise the heart will get a tremendous load.

Important!
Do not seek to lose 10 kg. for 1 day of classes, set yourself up for a long and proper load. The first workout should not last longer than a quarter of an hour. Each subsequent time you need to increase the interval by 5 minutes. Ultimately, you have to go up to 40 minutes of continuous daily jumps.

If possible, get a skipping rope, which counts the number of scrolls, lost calories and pulse. Do not let your heart rate increase by more than 60% to the maximum mark. At this interval, tissue is saturated with oxygen and fat is burned efficiently.

Important!
To calculate the individual norm, subtract your age from the number 218. For example, you are 30 years old, subtract this number from 218, we get a rhythm equal to 188. The number of heart beats per minute when jumping on a skipping rope should not exceed 112-167 beats.

To achieve maximum results, keep a high pace throughout your workout. It’s better to jump a few minutes less than reduce the execution speed. People in the penultimate and last stages of obesity are recommended to perform the exercise at a slow pace, without reducing the duration of the workouts.

Important!
Make sure that the landing is carried out strictly on toes. You do not need to use the entire foot or firmly fall on the heel, try not to touch the floor at all.

Watch your body position during your workout. Straighten your back, press your forearms to your sides. Only brushes work. Do not stoop or stick your butt back. In order to lose weight, it is enough to jump in one place, alternately rearranging legs, throughout the entire lesson.

To lose weight with the help of a jump rope is real, the main thing is to follow the recommendations and follow the pulse. This sport is used by men and women both at home and in the gym along with power loads. Increase training time gradually, follow the jumping technique.

Video: how to lose 8 kg in 2 weeks with a skipping rope