Exercises with a skipping rope for weight loss

In adulthood, a person needs a rope - for warm-up in the hall and as a whole instrument used for weight loss exercises. Let's start with the fact that you need to buy a rope. What are the rope and how to choose this idle simulator for yourself?

Ropes are heavier - with solid handles and twisted rope. Their charm is that they develop a good speed of rotation. This is what will allow you to increase the load. There are also super high-speed skipping ropes, there are equipped with electronic counters. Simple children's ropes can be short for a tall adult. The standard length of skipping ropes that are on sale is 2 m 40 cm 2 m 70 cm and 3 m. When folded, the rope should reach the middle of the thigh. In good rope the length is adjustable. The best option is when you jump without pressing your legs heavily, and only work with your wrists.

In order to dispel your doubts whether to start exercising with a rope or not. Let's just say - 800 calories a person burns in an hour of training. This is a good result.

If you want to jump at home, free yourself a place and think about the carpeting. We recommend jumping only in sneakers, with an explicit fixation of the ankle. This is needed for the joints in the first place - because jumps affect your feet and knees. In addition, that the muscles of the legs and abdomen (!) Tighten after the exercises with a rope there is another significant bonus - this is an excellent prevention of cellulite.

It is necessary to focus your attention also on the fact that not all exercises with a skipping rope for weight loss are suitable. Do the exercises carefully and cautiously if you:

• are prone to migraine attacks. Sharply to disperse blood is not always good;
• just ate. After a meal should take 1,5-2 hours, before going to workout there is no sense;
• if you have had heart problems;
• if you have joint and cartilage disease. With weak kneecaps, you can not jump over the rope;
• if your weight exceeds the norm, then it's better to start carefully, with a few minutes of jumps per day. Watch your health.

Effective exercise with a rope for weight loss

To achieve the effect when performing exercises with a skipping rope for weight loss, jump for at least 30 minutes. In the first two weeks, jump every other day. The scheme is as follows: 10 minutes intensive - 5 minutes rest.

1-2 weeks

We jump ten minutes.

Then we make a hitch. With the help of a rope we stretch our arms - we keep the rope folded in half, hold the ends and turn the arms forward and backward.

After the hitch, jump another 10 minutes, trying to twist the rope in the other direction. Second hitch - lie on your back, bend your knees. Pull the dorsal. Then try to get your feet on the rope, folded four times and raised above yourself. About 20 times we start the rope and return to the starting position

Then jump another 5 minutes - first on the left foot, then on the right, then on both.

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3-4 weeks

The time of jumping increases, the time of the hitching is reduced. We keep the interval of classes - we work a day, we rest for a day.

Download 10 minutes at a fast pace. Then we step one foot on the rope and wind this leg back with effort. Pull the leg for 15-20 seconds. We change the leg and do the same with the other leg. Exercise for coordination of movements.

10 minutes of double jumps.

Stretching. You can use the rope again. From the supine position on the back, the legs are raised. The skipping rope is stretched on the feet. Drag the rope, the knees are straightened, the press and back are strained. Another 10-12 minutes of ordinary single jumps.

At the 5th-6th week of classes, we change the interval. 2 days in a row we are engaged and only one day we have a rest. Now you should increase the rope's rotation speed and accordingly, the number of jumps per minute. For the first ten minutes, download at an accelerated pace.

15 minutes of jumps (10 accelerated, 5 conventional).

Stretching arms and legs using a rope, or without it - 5 minutes

Another 20 minutes of intense jumps, including double jumps on one leg, reverse rotation. Try to jump by twisting the rope criss-crosswise. Include fun, cheerful, rhythmic music.

After a month and a half of intensive exercises, your weight will drop by 3-5 kg, the muscles of the legs and lower leg will be noticeably tightened. You will feel great.

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Complex exercises with a rope for weight loss

We begin our complex of exercises with a skipping rope for weight loss with a warm-up. We make attacks, twist the body, twenty swords with each leg, an easy stretch. It is necessary to poprised. Fold the rope four times, keep your hands with a tight rope in front of you and crouch, keeping your back straight, and hips and ass retreating. 15 sit-ups, three approaches. Now you are ready - proceed.

You must ensure that when jumping your hands were immobile, and you rotated the rope only with the help of wrists. Hold the hands of the body, put your feet together, keep your back straight, brushes at the level of your hips.

• Single jumps

Pushing off with socks, we land, slightly spring in the knees - one turn, this is one jump. Start slowly and gradually accelerate the rate of rotation and your jumps.

• We change legs

Now rotate the rope fast enough and change the legs: jump - right, jump - left. It should be like running on the spot.

• Jumping double

Each turn of the rope is now accompanied by two jumps. We twist the rope slowly and gradually restore the normal rate of breathing.

• Jumping aside

Twisting the rope, we make small jumps in different directions in different directions.

• Jumping forward and backward

Turn rope - jump forward. Another turn - we jump back.

We begin a set of exercises with a rope from two minutes to each. Gradually bring up to five minutes.

You will be pleased with the waist returned from the long run, the thighs built up, you will be hardy, less tired, the shortness of breath and one (at least) clothing size will disappear.