Why a skipping rope?
First, the rope is a very simple tool that does not need to be specially mastered. It is enough for several trainings, so that you will master the jump rope.
Secondly, exercises with a rope can only be intense. This means that you will not have the opportunity to shirk or be lazy - if you jump slowly, you will just get lost in the rope.
Thirdly, the skipping rope combines all the advantages of aerobics and power trainers. Just three minutes after the jump starts, your muscles will begin to experience oxygen starvation, as if you are practicing in the fitness room. And in 6 minutes they will start working the way they would if you were doing on a treadmill or an exercise bike.
In addition, jumps themselves are a very fun activity, so you can not frown.
Choose a rope
Exercises on the rope can be especially effective if you choose it correctly. Focus on your growth first. Fold the rope twice, step on the middle, and lift the ends up. If the rope reaches the armpits, then its size suits you. Pay attention to the rope handles, they should be comfortable, have special grooves or notches, so as not to slip in your hands.
How to deal with
Exercises on the rope, like any other, should start with several approaches, between which to do stretching exercises and breathing exercises. But first it is important to choose the right clothes. In order for nothing to get in the way, do not sting and do not get confused, give preference to tight pants or breeches and the same shirt. Do not forget to purchase a special bra for sports, otherwise from a long jump the breast can change shape. Shoes are better to choose a comfortable, non-slip soles .
If you have serious heart problems or pressure problems, consult a doctor before starting your workout. Contraindications can be a disease of the spine and joints, a large excess weight. And without exception, you can not start training before 2 hours after eating.
Before the beginning of the exercises on the rope, warm the muscles of the legs and back. Make several inclines, stretching exercises for the muscles of the legs. It is useful to run a little on the spot.
Start with slow jumps, then gradually increase the tempo. Pay attention to the feet. When jumping, you should touch the floor only with your toes, in no case by the heels. The first time the jumping should be stopped when the breathing fails. With regular training this will happen later and later.
The duration of the exercise depends on your goal. If you just want to keep fit and train the cardiovascular system, then it will be enough to have three classes a week for 15 minutes. If you want to lose weight, then you will have to do rope exercises at least 4 times a week for 30 to 45 minutes. After the body gets used to regular loads, do 2 sets of intensive jumps for 30 minutes with a break for stretching exercises.
The rope exercises have proved their effectiveness. They fell in love with most people who at least once tried them. In addition, they are successful even for children, so they are suitable for those who do not like complex simulators and training schemes. If you set out to lose a few extra pounds and improve your well-being, then after a month of regular training you will be able to see the correctness of the chosen method.