Slimming rope how much you need to do. Slimming rope - Reviews before and after with photos

The rope is an item, not only useful for weight loss, but also one that will not require much costs for visiting the gyms. This is the most accessible option, with which you can quickly and efficiently get rid of extra kilograms. You will now be interested in the question: how much do you need to lose weight? Intensive and regular classes will give a proper effect, and the results will not wait long. Your well-being will improve, breathing will become more even, will begin to go away.

Jump is useful

The rope is exactly the same simulator as any other. With the right and regular classes, the result will not be worse than after aerobics or swimming. The answer to the question of how much you need to jump on the rope to lose weight, simple: systematically, otherwise you will simply see positive dynamics. You need to make a clear plan for yourself, to write the load for every day and follow this.

Positive effect on health:

• Regular strengthen legs, they make them stronger and prevent the formation of blood clots.
• Will noticeably improve in work
• Classes prevent heart disease.
• This is an excellent prevention of cellulite.

In addition to the above, during jumps, the body allocates this means that training will charge you with positive energy for the rest of the day.

How much should you jump on the rope to the day to lose weight

A key issue for each girl who was set for himself to get rid of excess weight, is the the same to be the intensity of workouts every day so that the result does not make himself wait.

The first time as soon as you start jumping on the rope, the frequency of classes should be divided for all day. There must be three approaches, in time occupied from 10 to 15 minutes. Continue at a given pace all week, only after that the load can be increased. Previously, it is not recommended for this reason that too much load on muscle groups can lead to the fact that everything will start to hurt, and then it will be impossible to do.

Increase the temp

So, how much do you need to jump on the rope a day to lose weight? In the first week, the intensity of training will be low, but it is enough to ensure that the fir-burning process is started. Moreover, the effect will continue to act a few hours after you are already finished jumping.

Then it is worth making a schedule for the second week. You can add 10 minutes to each workout. Now your one approach will be from 25 to 30 minutes. Even if you feel just excellent and can last longer, do not need to do

Maximum time that can be added every week is 10 minutes. The body will receive the dimensional loads, and the muscles will not be removed overvoltage.

Learn to jump right

A little to know how much you need to jump on the rope to lose weight by 10 kg, you need to be able to do it right. It would seem that the simplest simulator, but still need to adhere to some rules:

• Muscles always need heating. It is for this reason that at the beginning of a workout to jump is not too intense. Give your body a little time to get used to.
• When jumping elbows should be as close as possible are located to the case.
• The look is directed only forward, the back is smooth.
• Do not land while jumping on the entire foot. Only socks should touch the floor, the heels remain in the air.

Choose a rope

During training, you must feel as comfortable as possible, it is for this reason before you calculate how much you need to jump on the rope to lose weight, individually it is necessary to choose its correct length for ourselves.

It is very simple to do it. Take the rope in your hands, lay down on her middle. After that, pull the rope so that it goes along the housing. The optimal will be the length that will allow the hands to remain at the chest level.

If you choose the rope badly, then during classes you will constantly experience discomfort: to register your legs or rope. No effectiveness from classes in this case will simply fail to achieve. You will only constantly be nervous.

Exercises with skump

You already know how many times a day you need to jump on the rope to lose weight, made up a workout plan for yourself. Now it's time to proceed to the exercises.

Effective exercises:

• The most simple jumps on two legs, we remember them since childhood.
• Alternate while leaping legs (then on the left, then on the right).
• "Stray jumps." This is when in the process you move from side to side, or back and forth.
• Very effectively will do the exercise with the ass in advance. At this time, the concentration increases and more calories are burned.
• You can even make it imitation running in place, gives an excellent result.

Thanks to this set of exercises, you can diversify your workout every day. It will never bother you, but on the contrary, will make classes even more pleasant. The main thing, do not forget about the individual calculations of how many minutes you need to jump on the rope to lose weight, and ahead of time, do not exceed this gap.

The reaction of the body for jumping

The most important thing in the execution of exercises on the rope is to withstand the first 6 minutes. The fact is that at this time the body lacks the oxygen, the heart begins to beat more often, and you feel fatigue. It is not worth worrying, it is quite normal, because you give the load to your muscles.

Such a state will continue for 5-6 minutes. If you can assemble the power of the will in the fist and to withstand it, then then it will become much easier. The body gets used to, the heartbeat is aligned, the oxygen begins.

A few weeks you will forget how much you need to jump on the rope to lose weight. The intensity of training will increase, and you will calmly perform exercises 30-40 minutes at a time, not noticing time.

When there is a result

What time is it necessary to jump on the rope to lose weight - this is a question that is interested in every woman who decided to engage in this type of training. The average for 15 minutes of workout is approximately 750 calories.

If you want to accurately calculate how much energy is consumed with a certain intensity of classes in your weight, you need 9 calories to multiply by your number of kilograms. The result and will be the number showing how much energy you burn to workout. Of course, the result obtained may seem not so big. However, the biggest plus jumps on the rope is that, unlike diets, you will not gain weight back. Kilograms will leave gradually, the result will consolidate.

How many times do you need to jump on the rope to lose weight? This value may each be individual. It all depends on the intensity of classes.

Contraindications

Despite the fact that the rope is the safest simulator that can be found today, there are a number of contraindications that are important to consider:

• It is not recommended to jump on the rope to those people who suffer in the fact that it is often in such cases a person has some problems associated with the internal condition of the body.
• It is necessary to individually calculate how many times you need to jump on the rope to lose weight, and do not increase the intensity of workouts ahead of time, it is dangerous for all muscle groups.
• If you have the slightest problems associated with the spine, the rope is categorically prohibited, like other physical exertion.
• You can not start training after meals, give the stomach a little time to digest and relax.

Now you know how much you need to jump on the rope to lose weight. Reviews about this type of classes can only be found positive. Everyone in one voice claims that jumping is actually effectively. With the right time distribution, the result will not make a long time to wait. This is evidenced by the reviews of many training, regardless of age.

Hi, inquisitive reader! Surely you have repeatedly thought about what cardio burns more fat. After all, we all want to achieve the result as quickly as possible. And even though I adhere to the opinion that the power training eliminates the fat reserves is better than aerobic, yet in Cardio there is its own charm.

Sometimes running or twist pedals on the simulators bored, and there is no opportunity or motivation to do street jogging. I want without leaving home or not leaving far from him ,. In such a situation, the rope can help you out. You just need to know which exercises with a slimming rope.

What do we know about the rope (jumping)? The fact that the jumps on it are called a turbine and the fact that this exercise is spring jumps, the rate of which is given by the speed of rotation of the rope.

The rejuvenating effect is not worth waiting, but you can get benefit for the body!

Use of classes

1. A small shock load on the joints and the bone apparatus contributes to their hardicing. The joint works as a sponge - squeezed and thickens, absorbing nutrients.
2. It would seem that a simple exercise, but by analyzing it, you can see that there is almost the whole body! When jumping the body operates as a spring, shock absorbing landing and then pushing us up. The shoulder belt and the upper limbs at the same time strain their muscles to twist jumps. With such a large-scale work of calories, it is lit with a mad speed - up to 1000 kcal / hour.
3. Jumps are universal and allow you to train in different modes of energy supply. It is only necessary to change the pace of bouncing - to increase or decrease.

In confirmation of the efficiency of the projectile, it is possible to bring in an example of professional athletes (boxers) that use a rope during the periods of weight lifting.

What results losing weight wait from the rope

In most of us, fat are distributed in the body unevenly. Someone will have it more in the abdomen, someone in the area of \u200b\u200bthe buttocks and hips. It depends on both genetic features and gender. Women, for example, more slopes to fullness at the bottom of the body.

With intensive training and diet, tuned to weight loss, the first results you will notice in those parts of the body where fat was less in terms of. This does not mean that there is the process of fat burning goes faster.

By the way, many people throw training due to what they hope first or. But after all, there may be much more "strategic reserves" than in the rest of the body. Consequently, they burn a little later than in more "skim" sites.

With the right approach to nutrition and training, you can already in the first 1-2 months spread with burdensome 5-8 kg!

A few words about food

Jumping is only a tool with which you can force your body to spend more energy. But the source of energy is already! We need to force our body to use your fat stocks as fuel. This will happen only when calorie deficiency.

How to do it? It is necessary to calculate the caloric content of your daily diet and see how the body weight changes. If it stands still, then calorie needs to be reduced by 200-300 kcal. At the same time, replace flour and confectionery on porridge, cereals, fruits and vegetables in your diet. Refuse the calorie products. And eat enough protein - approximately 1.5-2 grams per kilogram of body weight.

In addition to eating, it is also important to comply with the food meal rule before training:

For 1.5-2 hours, eat easily friendly food, including proteins and carbohydrates. For example, a vegetable salad with a portion of white fish. It is necessary to approach training with an empty stomach.

About minuses and contraindications

Unfortunately, the turbine is not suitable for everyone. Some need just to abandon the turbine for a while, and someone at all abandon the exercise.

To whom the jumps are contraindicated:

1. People with great weight. Do not despair, you are in the group of those who only forced to abandon the turbine.
2. If you already have problems with joints or spine, it is better to choose an exercise with an unstressed load, for example, an ellipsoid.
3. Jumps are contraindicated in those who have problems with veins - varicose or hemorrhoids.
4. People with scoliosis shock load will only harm. Find an alternative.
5. By virtue of high intensity and, again, the nature of the load, the rope is contraindicated to people with cardiovascular diseases (various types of arrhythmias, the mitral valve prolaps above the first degree, ischemic heart disease, hypertension).
6. It is undesirable to engage with flatfoot or it is necessary to choose sports shoes, which takes into account the degree of flatopyopy.
7. To old people. The bones with age lose their strength, and joints and ligaments - elasticity. Accordingly, the risk of injury increases at times!
8. Pregnant women. Despite the fact that training during the second trimester is possible, from the shock load need to refrain!

What to choose a slimming rope

First of all, ask yourself about the prosecuted goal - increasing the power indicators or the development of high-speed qualities? But in most cases you just want to lose weight.

Types of skakolok

1. Leather rope. Suitable for high-intensity training. Allows you to develop stamina, because of what is popular with boxers.
2. Speed. Suitable for VIIT (high-intensity interval training). The cable is made of polyvinyl. It is one of the most affordable on the market and is well suited for beginners. Including those who wish to lose weight.
3. Cable (with cable). Intensive training will become truly intense with it. But if your technique is not at a high level, then come around this skap side will otherwise hurt. Also bad cable flexibility imposes restrictions on the list of possible exercises.
4. Rope from beads. Children's version of the projectile, made of beads, put on a cotton rope. It can be consolidated for low-intensity workouts.
5. Weighted jumps. Such shells can reach weights of 3 kg. Suitable for the development of strength muscles of the shoulder belt and hands. To serve as a good help in weight loss.

Training for skylights

In addition to choosing, jumping should be responsible to approach the selection of workouts and sportswear.

Place of classes

Everything is simple here! Just comply with several conditions:

1. To be where to "disperse." For normal classes, around you and above you should be space from 1.5 to 2 meters. The ideal place will be a platform on the street.
2. Coating for classes. It is important not only where to jump, but also on what. The surface must be smooth and not slippery, otherwise the risk of falling and get injured. Obviously, you should not jump on the lawn, as the grass will slow down the rope cable. The asphalt coatings and regiments with rubber coating are best suitable.
3. During summer training, take care that the place of classes is in the shade. In winter, it is necessary to ensure good room ventilability.

clothing

"Ammunition" for training should not be struck your movements, but at the same time should not be too free. For girls - leggings and sports top with supporting effect. For guys - sports pants or shorts and a T-shirt.

As sports shoes and men and women, it is better to find sneakers with a shock-absorbing sole, which takes into account the features of your foot.

Complex of the exercise with a rope

Before proceeding with the training session, pay 5 minutes to workout. But we'll talk about her a little later.

And after that, boldly proceed to training!

In the initial stages do not use complex exercises. In Nerping, as in the rest, the main gradualness. Start with learning techniques in standard jumps and add more than 1-2 simple exercises for a variety.

For example:

• Jumping "legs together" - 3-5 minutes.

• Jumping "Legs together - Foot apart" - 3-5 minutes.

• Jumping with rolling rope back - 2-3 minutes.
• Jumping near - inside - 2-3 minutes.

Technique implementation

The main point in Skeping is the agreed work of the hands and legs. To learn this, you can perform a simple exercise - jumping nearby. You twist jumping on the side of yourself and try to jump into the tact of their stunches about the Earth. Such an exercise will help you understand at what point you need to tear off the feet from the ground.

Now let's talk directly about the engineering engineering.

1. Start the rope cable behind the heels, this is the starting position. If you perform reverse jumps, the cable must lie in front of the stop.
2. Hands slightly bend in the elbows and expand out, and supine your brushes (palms look ahead).
3. Throw off your legs and at the same time start spinning with your hands in your elbows and brushes, giving the rope speed.
4. Start with your legs from the extension of the legs in the knee joint, and then connect to the operation of the caviar. Calculate the forces so as to break away from the Earth by 5-10 cm. In the case of double jumps (when the rope runs twice under your feet for one jump), you need to repel a little stronger.
5. Land on the pads of the stop, and not on the entire surface. Thus, you will soften the shock load on the joints. Additionally, amortize the landing with the legs, bending into the knee joints.
6. During the execution of the exercise, the heels do not touch the floor!
7. Watch out for maintaining the correct posture. View ahead, not under my feet.
8. Breathing is selected. At low and medium intensity by 2 jumps, you can do one breath, but in general the frequency is selected individually.

How much do you need to study

Regardless of the set of exercises, the duration of the workout is desirable to limit 15-20 minutes. During this time, you can perform 3-5 exercises.

The number of workouts a week limit to 2-3, adding them to power training or highlighting it in a separate day. If you want to engage only by turbid, then the frequency of classes should be increased to 4-5 per week. Try not to increase the duration of classes, raise the number of jumps for training.

Effective workout for abdominal muscles and hips

It seems I promised you to tell about the workout.

Since we are going to jump, then similar movements can be included in the warm-up.

• High jumps

Pleep out the legs from the ground, but look not fly away into space. Such an exercise will prepare your quadriceps to the main training.

• Jumping back back

Especially effectively perform it without pauses. Put legs on a width or a little already shoulders, jumped forward, softened the landing due to a small knee bending, pushed off and jumped back. Not only hips will work, but also the muscles of the press.

• Jumping to face

They are also desirable to perform without pauses. In this movement will also work abdominal muscles.

• Jumping with widespread legs

Feet wider shoulders. Socks are on the sides. Exercise. Especially it will enjoy the girls, as it uses the inside of the hips.

The warm-up can be supplemented with rotational movements of brushes, forearms and hands.

Training program on the rope for girls

• Standard jumps

One of the most simple exercises. It does not include any additional movements, only jumping.

• Alternate change of foot

You jump once on one foot, the second to another. Thus, change your legs until the exercise time expires. The peculiarity is that all the load falls only on one leg, which complicates the repulsion.

• Pelvic turns

Why vite the pelvis? Everything is simple. So you will use the abdominal muscles also. But do not overdo it with turns, limit the rotation of 5-10 degrees in each direction!

• Double jump

Povered except experienced athletes. After all, you need to be able to not only jump a little higher, but also have enough strength to spin the rope to the desired speed. As you understand, the main goal of the exercise scroll through the cord twice in one jump.

• 20 times on each leg

It reminds the alternate change of legs, with the only difference that the legs are changing not through one jump, but after 20.

• Straight

Start the exercise standard, jumping on two legs. Then in the jump straightened in the knee leg ejected forward. Then change the leg.

• FRESH

You can supplement the workout with a common run in slow or middle pace.

How to achieve maximum effect?

Many wonder: how to learn to jump through the ropeand do it right?
Some take the rope in the hands of a habit of childhood, the athletes regularly use it in their workouts, and many want to lose weight, because jumping with a rope helps to lose weight.

Tell in order:

• First you need to choose And adjust it in length.
• In detail how to choose the length of the rope
• After the length is chosen by growth, you can start jumping.

I'll say right away: if you want learn to jump right- Try not to allow mistakes that make almost all beginners.

Top 6 Errors when jumping with a rope:

1. Do not throw your hands on the shoulders before jumping. Proper starting position: The cord is behind, under the knees, the hands are slightly bent and removed forward.
2. Do not jump throughout the foot. You need to bounce on socks, landing is also mandatory on socks.
3. Do not bend legs during jumps. When landing, shook off, and pushing out straightening.
4. Do not lean forward and do not burn back - it leads to loss of equilibrium. Keep your back straight.
5. Do not divide your hands wide from the body - because of this they quickly get tired. The correct position of the hands during jumping: elbows next to the body, slightly set back, the brushes are a little in front. Hands bent in elbows, relaxed.
6. Do not delay your breath - not to run so long. It is necessary to breathe exactly, in one pace.

It may seem that too many prohibitions, but when you jump a few workouts for you will not be anything easier

Required skills for jumping through the rope.

To go to jump on the rope, you need to be able to jump on socks, not bending legs, in one pace and throw a rope back and forth without jumps.

If there are no problems with it - proceed to the study side exercises.

We throw the rope, make the tack, and again throw the rope so that the cord falls under the legs. It turns out one full-fledged jump and two shim.

Further trying to jump in a row. How much do you need to jump over the approach? When learn - consider all jumpsand try to put another personal record - I advise you to do it always, no matter how much you are jumping. At first it will be 10 times, then 20, 30, 50 and 100.

Try to learn how to jump with different amplitudes - high and low jumps.
For example, four jumps with low sweeps and four with high. Exercise this exercise will help learn how to better control the cord, which in turn will facilitate the study of new techniques.

Ancient wisdom.
The smaller you will move - the faster everyone will learn. Sharp movements and jerks are distinguished from the goal.

Rotation of the rope

For operating rotationrope Take both handles in one hand and rotate on the side of yourself. Work brushes, and help a little forearm, but shoulders are turned off.
This exercise allows you to train the right and left hands independently.

To even better feel the rope, it is useful to perform double jump jumps- This is when you jump two times in one turnover. We can say that it is "anti-double jumping"
To perform this exercise, you need to raise your hands at the time when the cord is above the head, and thereby slow down the rotation.
You can jump with double jumps not only forward, but also with reverse rotation of the rope (jumping back)

Working legs in jumps with a jump on two legs

When you confidently mastered the usual jumps - try moving to different techniques setting legs:

• Apart-together
• Scissors (one leg forward, other back)
• Cross-cross
• Skier (two legs right-left)
• Bell (two legs forward-back)
• Twister (body twisting in the pelvis)

First, we jump without a rope and teach to obey your legs, after that, add rotation with your hands.
The main thing is what you need to pay attention to the various techniques of the legs are preserving the rate of jumps and the speed of rotation of the rope as with ordinary direct jumps.
These exercises can be performed not only when the rope is rotated forward, but also with reverse rotation, in single jump or dual.
More about these and other techniques of jumps as well on the supply exercisesi tell in my video lesson - be sure to look.

Those who have mastered jumps with a rope on two legs can move on. I have a lot of interesting things on this topic - we continue to learn.

Running with a rope or sprint

Running with a skip - these are jumping when you fall into turns on the right and left legs.
In order to master this technique, you must first learn jump on one leg. Separately on the right and separately on the left.
Jump four jumps on the right leg, then four jumps on the left, then again on the right, etc.
Then two jumps on the right and two on the left. After that, you can make a foot on each jump- Here you are already running.
You can also run with a high raising of the knee and with a screw of the shin.

Advanced techniques for legs when jumping with a rope

Heel-sock.

This technique is performed on four accounts (four rolling rope):
1. The heel of the right leg is removed forward, body weight on the left leg.
2. Sock right legs is displayed back, body weight on her left leg.
3. The heel of the left leg is removed forward, body weight on the right leg.
4. Sock Left legs outputback , body weight on the right leg.

The exercise "heel-sock" can be complicated by double jump and turn on the heel

Cancan.

This technique resembles a well-known French dance and is performed by consistent lifters bent in the knee and straight legs alternating with two legs. The full circle is performed for 8 jumps.

More details about the work of the legs in jumping with a rope, as well as on the summory exercises and additional techniques I tell in my video lesson - be sure to look.

How much to jump on the jump?

How much jump on the ropeTo learn how to do it qualitatively and without errors?
For each it will be their own figure, which depends on your preparation, on what sport you do and how motivated are.

On average, I can recommend jumping three times a week from 20 minutes and up to an hour, gradually increasing the duration of classes.
Do not forget before training go well, and then - stretch exercises. This will reduce the risk of injury and will lead you to the result.

Tired of diets, no strength to endure the torment in the gym? The output is slimming with a rope. Slimming rope - an excellent simulator for removing stress and voltage.

This article is intended for persons over 18 years

Have you already turned 18?

How much should you jump on the rope

To understand how much you need to jump a day, find out your exact weight. With a weight of 55 kg to spend 500 kcal, you need to jump for 40 minutes. Before starting classes, decide on the intensity and length of workout. There is a table that helps determine how much time you need to jump to burn the maximum calorie number. It can be found below.

To spend 1 kg of weight, you need to spend 7000 kcal. With proper nutrition in 2 weeks you can lose a few kilograms. It is important that it will be not excess water, but the loss of two kilograms of fat. For fat it is a lot, so making simple exercises, it is easy to achieve harmony.

Exercises fit I. men. After all, besides weight loss you:

• strengthen the cardiovascular system;
• strengthen the respiratory system;
• strengthen the leg muscles;
• develop jumping.

This is all important both for men and for women. No wonder famous Bruce Lee came up with the author's training. At first, on his system, you need to jump on one leg, keeping the other ahead on the weight. So jump 3 minutes, then a minute is given to rest, and after jumping 3 minutes on the other leg. So training lasts 30 minutes. After you put up jumping for three minutes, try jumping without rest.

Contraindications K. classes:

• pregnancy and postpartum period;
• heart disease;
• high blood pressure;
• diseases of the musculoskeletal system;
• phlebeurysm;
• eye diseases.

Slimming jumps

There are several types of training for weight loss.

The first training is jumping over obstacles. At home, the stack of books is suitable, choosing the height of the obstacle themselves. To begin with several books. How to jump (on one, on two legs or alternately), choose you. The main thing in this training session is to overcome the obstacles.

Second training - interval. As you know, the interval view of the training contributes to rapid slimming. Therefore, if you need to urgently reset the extra kilograms, then soon begin the interval with running.

The scheme of this training is as follows: First you need to jump in the usual and convenient rhythm for you, then 15 seconds to jump at maximum speed and so alternate the speed of jumps for 15 minutes.

According to such a program, calories are burned faster than almost twice. It works through the change of load, which leads to the stress of the body.

Important! If you do not have contraindications, such exercises are not harmful. Muscles trying to recover, consume many kilocalories. If it is easier to speak, then the interval run accelerates the metabolism.

Slimming rope: how to jump?

To leave the weight, you need to correctly perform jumps. Jumping performed on the socks, as well as on the legs bent in the knees. Hold your back straight. It is important to understand when it is better to jump. All workouts pass on an empty stomach, and after training do not eat 1.5 hours.

Do not know how much you need to jump in a minute? Here the answer is simple - about 120-150 times to get the maximum load and do not exhale on the first minute. If you feel you can more - jump!

Exercises with a skipping rope

Effective weight loss exercises are alternately jumping on one, then on two legs. It works as well as the interval training (changing the load on the body).

Jumping on the rope is aerobics, only you need to deal with aerobics in the complex and at least 40 minutes to lose weight, and on the rope 15 min. Such training can also take place within forty minutes, while the result of the classes will be more cooler. Program choose according to your physical capabilities, otherwise the result will not please you. For beginners will suit 15 minutes a day. Classes are best done from the morning on an empty stomach.

How to jump on the rope for weight loss and track the result? Help the calorie flow table!

The benefits of a slimming rope

You will get a slender figure, healthy and hardy body, slender legs. For women, this may seem a little, because the sides and stomach should also lose weight and look beautiful. For such a case, experienced trainers have developed copyright techniques where jumps alternate with exercises for sides and abdomen.

A question may arise whether such training is effective and if so, how much. Exercise efficiency is very high. After all, in essence, cardiography with power alternate here. Such exercises help with weight loss. The effect of such classes is colossal. After all, you burn fat and swing the muscles, thanks to this, build a beautiful and taut body.

Does such training help? Of course, because when combining two types of exercises (power and cardio) and the maximum result is achieved. As for the benefit, you can say one thing: sport is always useful, especially if they do it right and in moderation. Such training gives the body health, a beautiful figure and a good mood. Help become more enduring and sports.

Exercises with a skating skating rink

Belly and Boca are the most problematic zones on the body of every girl, and you need to fight with them. A rope and an effective set of exercises will help in this struggle. To cope with fat on the stomach, you need to take a rope, roll it several times, take up both ends and make tilted forward. All abdominal muscles are being worked out, fat is burned very quickly. Such slopes need to alternate with jumps. Movie tilts, a minute jump, and so 15 repetitions. If you need to adjust the figure in the hip area, jumps will not enough. Need to jump:

• back and forth;
• on both sides;
• make a shift
• try to jump a double jump.

Rope or Running: What is better for weight loss?

What is more effective for weight loss: Running or rope? Running and rope is a cardooper, which act equally. But the rope is still more effective, because in 15 minutes of jumping you burn the same amount of calories that with 30 minutes of running.

The advantages of the jumping in the fact that you can do at home and in any weather. But with running is not so lucky. There is also another economical slimming simulator - hoop, but whether the hoop is more efficient than jumping, to solve you. You need to turn it at least an hour to achieve such a result as at 10 minutes of occupation on the rope.

What kind of rope to choose for weight loss?

The key to a good workout is the correctly selected simulator. Today there are many simulators and manufacturers on the market. What to choose to you?

There are 3. view of the skap:

• classical (suitable for beginners);
• speed (perfectly suitable for both fat burning and training);
• athletic (weighing from 3 kg, only for experienced athletes).

It is also very important to choose the simulator who will suit you along the length. For this, be sure to find out your exact growth. Based on the received parameters, select your optimal simulator:

• your height 150 cm is 187 cm;
• your height is 151-167 mm 250 cm;
• your height is 168 - 175 cm - length 280 cm;
• your height is 176 - 183 cm - length 300 cm.

A child can buy a classic rope with adjustment of the length of the cord, this will allow her to last longer.

If you want to make a gift, give the high-speed rope. It will appreciate the lovers of physical exertion. But for an athlete, the choice is extremely simple - he needs an athletic rope.

If you are uncomfortable to consider the number of jumps, you can buy a simulator with a meter. There are still rope with a calorie counter. It is desirable to start choosing from simple and lightweight materials. For example, a cable can be made of rubber, plastic handle. Such a skill you are precisely injured.

Now it remains to weigh everything and against and proceeding to classes. Better before starting training consult with a doctor, so that there is no problem.

Do you know that the rope when weighing weight is more efficient than running? It not only eliminates the extra kg, but also pulls up the stomach and hips. Learn how to choose a rope and how to do to lose weight in just 15 minutes of classes per day!

Familiar from childhood Entertainment - jumping with a rope - today is a fashionable direction in fitness. SKIPPING (ROPE SKIPPING) (English. Rope - "Rope", "Skipping" - "Jumping") - so called exercise that are performed using a rope. The advantage of the skipping is that in the availability and compactness of the projectile, the effect of exercises is not inferior to the result of expensive classes in the hall. Regular classes guarantee elastic press, slender hips, taut buttocks, no cellulite and a pleasant "bonus" - sports stamina! The main thing is to choose the inventory correctly.

Benefit

• Skipping strengthens the cardiovascular and respiratory system, due to which the metabolism is improved and metabolism is accelerated. In addition, intense training helps easy to get rid of toxins.
• Exercises with a skipper train all muscle groups. This is the perfect option if you want to keep a feminine figure.
• Jumping on the rope develop dexterity, form the right posture, improve the coordination of movements, train the vestibular device.
• Skipping is an effective cardiovascular, during which the calorie is actively burning. So, in 15 minutes. Intensive jumps (1.5-2 per second or 100-120 per minute) is burned about 200 calories (700-800 calories per hour). That is, 15-25 minutes should be engaged in maintaining a form. daily. For weight loss, it is necessary to increase the workout duration of up to 35 minutes.
• Specialists in the field of physiology have been proven that skipping is a good alternative to long-term training. So, 10-15 min. Intensive jumps may well be replaced by a three-kilometer cycling or 30 minutes by jogging (jumping equal to run at a speed of 9 km / h). In addition, the mechanical work of hands during occupation increases the frequency of heart abbreviations 30 times more than when running. That is, jumping on the rimming rope is more efficient than.
• The results of regular training are visible in 2 weeks. Intensely training for 15 minutes. A day or 30 in a day, per month can be lost weight with a rope by 3-5 kg \u200b\u200b- depending on the initial weight.

How to choose a rope

To engage in it was comfortable, the rope should be not too long, but not too short. Its length must match your height. You can determine the length you need in two ways:

1. Holding in the hands of a folded halice of the rope, pull your hands forward (they should be at the chest level). If the rope does not lie on the floor, but only touches it - it is suitable for your growth.
2. Both legs stand up on the middle of the rope length. Holding the handles, pull it along the body on both sides. If the handles are at the breast level - it suits you.

Some modern rinks provide for the possibility of regulating the length and self-weighting of the handles (due to the flooding of sand).

The value of the material, weight and shape of the inventory handles. For intense exercises, it is better to choose a shell with wooden, anatomical shape with handles (spitting with thickening at the end). Such handles will not slide in the swelling hands and will protect you from corns. For productive training, the cord should be enough (but not too) heavy - so that you do not have to spend your efforts on the shuffles. Elasticity of material is also important: in the flight, the rope must form a flat loop. Such requirements correspond to the types of inventory with woven from a cord fishing line or individual filaments with cords. Remember: beginners should make a choice in favor of a light rope (nylon, rope), and over time, switch to the weighted version (for example, with a rubber cord).

You can buy a rope on the market, in specialized stores and on the Internet. However, it is better to do this in a specialized store. There you can determine the length of the simulator you need the length and weight of the simulator. In addition, if necessary, you will be provided with professional advice.

Varieties of skaps for weight loss

• High-speed: Light jumps that allow 5-6 rotations per second that the magnitude of the sports load corresponds to a three-kilometer cross. Price: 400-850 rubles (100-250 hryvnia).
• Weighted: drowning can be both handles and cord. Price: 700-1600 rubles (200-700 hryvnia).
• With the built-in calorie counter: rotations are calculated, at the expense of which the calorie spent is calculated. Price: 300-800 rubles (80-200 hryvnia).

How to jump on the rope to lose weight

To extract the maximum benefit from classes and not harm the body - train intensively not more than 15-20 minutes daily, or 25-40 every other day. It is permissible to train twice a day for 15 minutes, however, it is necessary to reduce the intensity. These recommendations are due to the need for the body in recovery after the load.

1. You need to keep your back straight.
2. Elbows must be pressed to the case.
3. You need to rotate exclusively with a brush (not your entire hand from the elbow to the shoulder).
4. The height of jumps should be small. Relieve all the foot (in order to avoid the wrong development of the muscles of the ankle), and land on the socks, without touching the heels of the floor.
5. Train sneakers. Foot should be reliably fixed.
6. Clothes should not be too free. Optimum option: supporting the chest top or dense T-shirt, shorts or leggings. Be sure to remove the decorations that you may interfere (long earrings, suspension, chains, massive bracelets).
7. Jump needed on a parquet or wooden coating, linoleum or carpet. It is not recommended to jump on concrete and a tile. If you can - do in the fresh air.
8. Start with 1-2 minutes of leaping low intensity during the week. Next, the pace must be increased gradually, increasing the workout time for 2 minutes every four days.
9. If extra kilograms are focused in the abdomen - train in the tightening band and tightly holding a bra brass.
10. Do better in the morning: at this time, metabolism is most active.
11. Before each occupation it is necessary to warm up the muscles. To do this, stretching, slopes, squats, running in place, circular rotations in the footsteps. The warm-up must be performed in a calm pace.
12. To enhance the effect, make wraps (2-3 times a week) and massage of problem spaces using anti-cellulite cream. The main condition of weight loss is the right nutrition. Carefully monitor the calorie content of the diet (the number of calories consumed should be less than the amount of spent), limit the consumption of sweet, flour, fat. Be sure to drink clean water without gas - not less than 1.5-2 liters per day.

Exercises

Exercise number 1: legs together

Source position: legs together. Pull out just a foot. When landing, the knees must remain slightly bent. The heel should not touch the floor. Quantity: 20-30 repetitions.

№ 2: alternate jumping

Right position: The legs are a little already widths. Alternated jumps on the right and left leg. Perform 20 repeats.

№ 3: "Complex account"

Source position: legs together. The leg should be changed every two jump. Quantity: 10 times. Then perform 10 more, changing the leg every three jump.

№ 4: High rise

Alternated jumps on the left and right legs with a high lift hip. Perform 20 repeats.

Break: 1-3 minutes (you can make a stretching, small sips drink 200 ml of boiled water room temperature).

№ 5: "Two straight"

Right position: the legs a little already shoulders, the right leg in front (from the heel of the right to the left to the left should be about 20 cm). With each jump, you need to change the leg. Shoulders and pelvis at the same time try not to deploy, but to keep smoothly. Make 20-30 repetitions.

№ 6: Turns

In each jump, turn to the half turn to the left and right. Legs should be together, try to keep the frontal position of the shoulders. Quantity: 20 repetitions.

№ 7: Forward-back

Perform Promotion: Go forward for three jumps, then three - return back. Make 20 times.

№ 8: Acceleration

Alternate jumps on the right and on the left legs with acceleration. The first 10 seconds jump in a calm, maximum slower pace, then within 10 seconds in the most fast pace. The number of alternations (10 rest + 10 acceleration) may vary depending on the level of physical training and well-being.

№ 9: Double Jump

For each turnover of the jumps, try to make two jumps. At the same time, the pace must be low. Such an exercise is the ability to restore your breath. Perform 20 times.

№ 10: Jumping on the parties

Bill and move to the right, in the next rotation - to the left. Quantity: 20 times.

№ 11: Running Step

Pull the knees as when running, and perform jumps. 80 per minute - excellent pace.

№ 12: "Horse racing"

Make a jump simultaneously with two legs, then - spreading the legs to the sides. Perform jumps alternately 20-30 times.

№ 13: "Only calm"

20 jumps with a change of legs in the most calm pace.

Contraindications

1. Diseases of the musculoskeletal system.
2. Injuries of joints, knee cups, tendons.
3. Cardiovascular diseases, blood pressure drops.
4. Weight more than 120 kg (load on joints too large).
5. Full stomach.

If you felt nausea, dizziness, pain in the heart - stop training. Such signals can not be ignored, as it is dangerous for your health. You need to take a break in classes (3-5 days) and consult with your doctor. Next - if this type of load is allowed - reduce the intensity of workouts.