Activities with a rope for weight loss

In order to lose weight it is not necessary to buy expensive gym membership. For these purposes, it is quite possible use the most common items that can be found almost every home, or purchased for a relatively little money. For example, a skipping rope is considered quite effective method. However, even its use involves certain nuances and rules.

No matter what equipment you have available: from fully equipped super gym up to a couple of off-white dumbbell in the garage, or nothing else but your weight your own body – you can pump muscles, lose weight and build the body you always dreamed about.

• Slimming rope – as the best home available simulators
  • How it works
• What is useful rope
• Jumping rope for weight loss
• How many calories a rope burns
• What muscles swing when jumping rope
• How to lose weight with a rope
  • How much do you need to jump to lose weight
  • How to jump rope to lose weight
• The best workout with a skipping rope
  • Block 1
  • Block 2
  • Block 3
  • How to choose a rope
• Weight Loss Exercise
• How much can you lose weight by jumping rope
• Skipping rope reviews

Slimming rope – as the best home available simulators

Drop all your prejudices about the fact that the jump rope is this is children’s fun. A jump rope is incredibly effective and Variable sports equipment. Carry it with you in your backpack or briefcase, take on vacation and business trips, as this is one of the easiest ways for cardio training, agility training and strength on the go.

This does not mean that everything is decided (and your excuses for omissions training during business trips are canceled), see how This way you can get the most out of your training with a skipping rope. It’s time to rediscover this handy cardio tool. Here’s what you need to know in order to maintain good shape.

How it works

Make sure you have a suitable skipping rope. High speed plastic or braided rope is more durable than cotton and rotate faster, which increases the intensity of the workout. They are also needed if you want to perform advanced jumps like double (which are given in this version of training, although we do not We are waiting for you to master it instantly).

Before you start using the rope, measure its length. Stand in the middle of the rope, the handles should be at the level your armpits. Trim and adjust the length as needed. It is necessary to gradually prepare the lower body for exposure jumping, so start training on a wooden or rubberized floor. Hold the rope handles at the height of the hips, elbows bend slightly, and keep the upper part of the hands pressed to the sides. The chest should be directed forward, and the shoulders laid back and down. Take small jumps and land on the pads of your feet.

What is useful rope

An easy-to-use home exercise machine is capable of more than just save your money and time that could be spent on the road to the gym, but also have a good impact on health status. During classes with this simple projectile bowel normalization is observed, training is underway breathing, not worse than during running, and even improve performance heart work. Exercises like this are great for cardiovascular system. Rope jumping is also useful as a preventive measure against varicose veins.

Training with a skipping rope is capable of at least a month. make the body more flexible, get rid of the orange peel and excess fat. Among other things, during such a sports load endorphins are secreted – this is the key to a good mood.

Jumping rope for weight loss

It is for weight loss that it is very useful to jump rope. Many people who used it for this purpose note that even a 15-minute training has a significant effect on the fight against excess weight. This the simulator gives the figure exactly the necessary load, which evenly distributed over all problem areas.

Jumping rope for weight loss efficiently and fairly quickly break down fat and reduce the amount and degree of manifestation of cellulite. This is largely due to how many calories are consumed. the body to perform such exercises.

How many calories a rope burns

If you are interested in whether a jump rope helps to lose weight, then you need just give the average calorie consumption figures. For example, with weight in 60 kg per hour of training consumes an average of 750 kcal. Figure in depends a lot on the speed and number of repetitions, the initial weight. There is one immutable rule: the more jumps carried out per minute, the more calorie consumption.

More accurate information according to its parameters can be found in given table of energy consumption. It is based on the average the number of jumps per minute is 120-150.

Weight / Duration	5 minutes	10 minutes	15 minutes	30 minutes	45 min	60 min
50 kg	55 kcal	110 kcal	165 kcal	307 kcal	490 kcal	650 kcal
55 kg	60 kcal	120 kcal	180 kcal	360 kcal	540 kcal	720 kcal
60 kg	65 kcal	130 kcal	200 kcal	400 kcal	390 kcal	785 kcal
65 kg	70 kcal	140 kcal	215 kcal	425 kcal	640 kcal	850 kcal
70 kg	75 kcal	150 kcal	230 kcal	460 kcal	685 kcal	915 kcal
75 kg	80 kcal	160 kcal	245 kcal	490 kcal	735 kcal	980 kcal

What muscles swing when jumping rope

A skipping rope trains almost the entire body, but the muscles in this The process is involved in different ways. Let’s go through the main ones, based on the degree to which they are involved in the process training:

• calf muscles (back of the legs between the knee and ankle) – they have the main burden, because of this after exercise, they often hurt;
• gluteal and femoral muscles – also perform active load, with certain exercises you can achieve good pumping quadriceps (front and side of the thighs);
• torso – rectus and oblique muscles of the abdomen, back, latitudinal. These muscles perform a stabilizing function during execution jumps and take on part of the entire load, therefore using such a simulator is quite possible to remove the stomach;
• arm and shoulder muscles – the most insignificant load is on these parts of the body, so if your goal is to pump up your biceps and triceps, the jump rope is not the most effective remedy.

The degree of intensity largely depends on the type of exercise. Thanks to the right training, the rope can pull up several muscle groups at once. The more diverse these exercises, the more muscles will be involved.

How to lose weight with a rope

We already figured out that jumping on you can lose weight with a skipping rope. However, how to do it right is different. question. For a complete and accurate answer, you need to deal with how much to jump on a skipping rope, find out the optimal time for jumping in the initial and subsequent stages, how to jump and other rules and recommendations to quickly get rid of unnecessary body fat.

How much do you need to jump to lose weight

If your main goal is weight loss, you will have to observe a regular training regimen for at least a month and even more. Returning to classes once a week is definitely not here. will help. You need to get ready for what will be noticeable in the beginning aching muscles, especially calf muscles. For the quick adaptation of the body to active loads before training should be prepared (e.g. turn on a light workout).

An important rule here is moderation. It means starting It follows from a short time interval. First lesson It is recommended to spend 10-15 minutes 2-3 times a week. If for it’s difficult for you, you can reduce it to 5 minutes, but increase the number approaches. Increased time and number of workouts per week should be gradual. Good job with optimal calorie consumption is 30-40 minutes. It is believed that this time is enough to get rid of eaten in a day carbohydrates and start the process of burning stored fat. Still it will be more efficient to jump on an empty stomach, then your folds.

The longer you exercise, the more your body adapts. With With time, you can see how the muscles require more exercise. Feel your body, do not increase the time of jumping rope too fast. You will definitely notice when it will be ready for the hour. training session. It is she who is considered the most effective for weight loss, since it consumes as much as 700 kcal.

How to jump rope to lose weight

In order to lose weight using this method, you must follow a series of rules and tips below:

• Before jumping, it is necessary to carry out preparatory procedures: conduct a warm-up, warm the muscles by rubbing;
• the back should be straight, the legs are together and the elbows bent and pressed to the body;
• you need to learn how to move the rope with one hand;
• if possible, do not strain your muscles while jumping – this will make it easier to carry the load;
• during the first trainings, breathing may often go astray, therefore you can give yourself a few seconds of rest, until the end stopping;
• do not make high jumps – this does not affect calorie consumption, but leads to rapid fatigue;
• to speed up the process of weight loss, it is recommended to jump on skipping rope, combining this with a balanced diet and additional exercises (on the abs, buttocks, legs, etc.);
• a great end to your workout is a contrast shower and walk in the fresh air.

The best workout with a skipping rope

Training consists of three blocks. You will perform various jumps, then rest for two minutes and proceed to the next block. Follow the instructions.

Block 1

1. Jumping in place

Repeats: 60 sec

With each rotation of the rope, bounce on two legs, the rope moves forward (the most basic jump).

2. From side to side

Repeats: 60 sec

During rotation of the rope jump a little to the left. Then in the next rotation is to the right. Catch the rhythm.

3. Jumping back

Repeats: 60 sec

At each jump, rotate the rope back.

4. Jumping on the left foot

Repeats: 60 sec

Jump on one leg gently landing.

5. Jumping on the right foot

Repeats: 60 sec

Jump to the other foot.

Block 2

1. Jumping in place

Duration: 60 seconds

2. Alternate Jumps

Duration: 60 seconds

Jump from one foot to the other, back and forth.

3. Cross-legged Jumping

Duration: 60 seconds

Cross your legs at each jump. Change the leg that comes forward.

4. Jumping on the left foot

Duration: 60 sec.

5. Jumping on the right foot

Duration: 60 sec.

Block 3

1. Jumping in place

Duration: 60 seconds

2. Double jump

Duration: 30 seconds

Bounce enough to have time to scroll the rope twice for every jump. If you can’t do it smoothly, practice for 30 seconds – no matter how many times you are mistaken.

3. Jumping back

Duration: 60 sec.

4. Double jump

Duration: 30 seconds

How to choose a rope

The main criterion for choosing such a simulator is its length. She must be selected in strict accordance with the growth of a person. Correctly the chosen rope will allow you to achieve the maximum possible load. To determine the length, you must add the goods double and attach the pens to the armpits. Ideally, the rope should Touch the floor, but do not lie on it. Suitable for growth length is usually:

• 210 cm for growth up to 152 cm;
• 250 cm for growth 152-167 cm;
• 280 cm for height 168-183 cm;
• 310 cm for growth above 184 cm.

Among the varieties of rope, there are:

1. Simple – the cheapest option, can be presented in different types of material (rubber, plastic, rope, leather, etc.);
2. High-speed – high intensity and speed makes maximum load, this option is great for those who want lose extra pounds;
3. Weighted – characterized by increased weight, used more often boxers in preparation for the competition;
4. With a built-in counter is also a good option for weight loss training:

• calorie counter
• jump counter.

Regarding the type of rope, for a start it is better to choose a simple one, but made of good material (e.g. rubber or heavier plastic) so that the rotation is achieved easily, but the load was not so intense, as in the high-speed version. Subsequently, you can give preference to a more professional and expensive varieties.

Weight Loss Exercise

Weight loss skipping exercises should always start with ordinary jumps. The technique of exercise is to properly body location: straight back, elbows tightly pressed to the body, rotations are carried out only by hands, landing occurs on toes. Normally, jumping should be performed often and not too high. Proper execution will allow you to specifically affect the most problem areas.

For weight loss, rope exercises can be varied. But it is worth doing only after the body gets used to minimum loads. This will slightly dilute the monotony. workout. You can add the following options:

• double jump is when you have to make one jump of the rope not one jump, as usual, but two. This exercise can use to restore breathing, as it runs in less intensive mode than in the standard version;
• Jumping to the sides – without stopping to rotate the rope, jump back and forth, left and right, alternating sides (two in one direction, two in the other);
• change of legs – imitation of running (jumps are made with a change of legs in accelerated pace);
• while jumping we raise our knees at a fast pace – such exercise exerts a more tangible load on the muscles of the legs;
• slopes – we turn her rope several times and, holding at the ends, we lean back and forth;
• turns – as in the previous case, take the rope and rotate the housing alternately in different directions.

You can also diversify your activities with a rope changing the pace of various exercises or complementing them with complicated ones elements (twisting the rope in the air, as in children’s games, changing body position, jump height, etc.).

How much can you lose weight by jumping rope

It is really possible to lose weight by jumping rope, and in large quantities. This simulator is high efficiency in the process of weight loss due to high load for the body. However, to noticeably lose weight with jump ropes, it is necessary to approach this issue comprehensively. Important the role in this matter is nutrition. So if you will regularly exceed the daily calorie intake (for girls weighing 55-60 kg is about 1600 kcal) and jump rope several times a week, the result may not appear at all. Weight will be kept at one mark, because training will burn only excess eaten.

For a month of regular training, subject to a minimum dietary adjustments, it is quite possible to lose weight in 5 kg. If to add correct balanced nutrition, then the result could be even better. It all depends on your initial settings, metabolism and the degree of intensity of training.

Skipping rope reviews

The use of this simulator has won many positive reviews among overweight people. Many celebrate the effectiveness of this method of losing weight. Application results, Of course, they are different, because everyone uses a rope in different ways in depending on the degree of their training and on time training sessions.

Negative reviews come mainly from people who hoped for a quick result, without observing additional rules and recommendations (diet adjustment, regularity, etc.). It’s worth a warning, no exercise will make your figure more beautiful if you do not take care of proper nutrition. Excluding though would be the most harmful products, the result will not be long in coming.

As effective and affordable means for losing weight as the jump rope really deserves attention. She will help in short terms not only reduce weight, but also generally tighten the body, do the body is more resilient and resistant to various diseases.

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