Exercises with jump rope for weight loss

In adulthood, a person needs a jump rope - for warming up in the gym and as a whole tool used for exercises for weight loss. Let's start with the fact that you need to buy a jump rope. What types of jump ropes are there and how to choose this simple exercise machine for yourself?

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

To dispel your doubts about whether to start exercising with a skipping rope or not. Let's say this - a person burns 800 kcal per hour of exercise. This is a good result.

If you want to jump at home, free up some space and think about carpeting. We recommend jumping only in sneakers, with obvious ankle fixation. This is necessary for the joints first of all - after all, jumping affects your feet and knees. In addition to the fact that the muscles of the legs and abdomen (!) will tighten up after exercises with a skipping rope, there is another significant bonus - this is an excellent prevention of cellulite.

It is also important to emphasize that not everyone is suitable for jumping rope exercises for weight loss. Proceed with caution and apprehension if you:

• prone to migraine attacks. Rapidly getting the blood flowing is not always good;
• just ate. After eating, 1.5-2 hours should pass, there is no point in starting training earlier;
• if you have had heart problems;
• if you have joint and cartilage diseases. If you have weak kneecaps, you can't jump rope;
• If you are overweight, it is better to start carefully, with a few minutes of jumping a day. Monitor your well-being.

Effective Jump Rope Exercises for Weight Loss

To achieve the effect of doing 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 of intensity - 5 minutes of rest.

1-2 weeks

We jump for ten minutes.

Next, we do a cool-down. Using a skipping rope, we stretch our arms - hold the ends of the skipping rope folded in half and rotate our arms forward and backward.

After the cool-down, jump for another 10 minutes, trying to twist the rope in the other direction. The second cool-down - lie on your back, bend your legs at the knees. Stretch your back. Then try to put your legs behind the rope, folded in four and raised above you. About 20 times, put your legs behind the rope and return to the starting position.

Then jump for another 5 minutes – first on your left leg, then on your right, then on both.

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3-4 weeks

We increase the time of jumps, decrease the time of cool-downs. We maintain interval training - we train one day, we rest the next.

Jump for 10 minutes at a fast pace. Then step on the rope with one foot and forcefully move this leg back. Pull the leg for 15-20 seconds. 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 jump rope again. From a position lying on your back, legs raised up. The rope is taut on your feet. Pull the rope, knees straight, abs and back tense. Another 10-12 minutes of regular single jumps.

On the 5-6th week of training, we change the interval. We train 2 days in a row and only rest for one day. Now you should increase the speed of the rope and, accordingly, the number of jumps per minute. For the first ten minutes, jump at an accelerated pace.

15 minutes of jumping (10 accelerated, 5 normal).

Stretching arms and legs with or without a jump rope – 5 minutes

Another 20 minutes of intense jumping, including double unders on one leg, reverse rotations. Try jumping, twisting the rope crosswise. Turn on cheerful, upbeat, rhythmic music.

After a month and a half of intensive exercises, your weight will decrease by 3-5 kg, your leg and calf muscles will noticeably tighten. You will feel great.

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Jump rope exercise routine for weight loss

We begin our set of exercises with a skipping rope for weight loss with a warm-up. We do lunges, twist the body, twenty swings with each leg, light stretching. It is necessary to squat. Fold the skipping rope in four, hold your hands with the taut skipping rope in front of you and squat, keeping your back straight and your hips and butt back. 15 squats, three approaches. Now you are ready - let's get started.

You must ensure that your arms are motionless when jumping, and that you rotate the rope only with your wrists. Keep your arms close to your body, place your legs together, keep your back straight, and keep your hands at hip level.

• Single jumps

Pushing off with our toes, we land, slightly springing in our knees - one turn is one jump. Start slowly and gradually speed up the pace of rotations and your jumps.

• We change legs

Now we rotate the rope quite quickly and change legs: jump – right, jump – left. It should look like running in place.

• Double jumps

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

• Side jumps

While twisting the rope, we make small jumps in different directions.

• Jumping forward and backward

One turn of the rope - jump forward. Another turn - jump back.

We start the jump rope exercise routine with two minutes each. Gradually increase it to five minutes.

You will be pleased with your waistline returning from a long escape, your hips will become slimmer, you will be more resilient, less tired, shortness of breath will disappear, and you will lose at least one clothing size.