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Why jumping rope is useful

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by Natalia Vasilieva - May 23, 2017

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Jump rope is a simulator known to everyone from childhood. The inventory is quite compact and you can always take it with you, even putting it in your purse. It is important to choose the correct size of the machine, otherwise you can get injured during training. Today we will talk about the benefits of jumping rope for the body and to whom they are contraindicated.

The benefits of jumping rope

For jumping rope to really benefit, it is important to choose the right length of the simulator. To do this, stand in the middle of the inventory and pull it up by the handles, if they are at your chest level, then the rope is selected correctly.

Regular training will help you not only lose extra pounds, but also get a beautiful body relief. During the lesson, most muscle groups work, endurance develops, the heart muscle strengthens, and shortness of breath goes away. Even fifteen-minute jumps put a lot of stress on the whole body. And if you are a beginner, then in the morning you will feel muscle pain. An hour's workout burns over 720 calories.

However, if you have health problems, you should still consult with specialists before exercising.

Jumping rope helps to get rid of cellulite while visibly strengthening the muscles of the thighs and buttocks. During training, all problem areas are shaken and the body receives an effect commensurate with lymphatic drainage massage. Exercise acts as an ideal preventive measure against varicose veins.

In addition, the rope helps:

remove swelling;
reduce body fat;
remove toxins.

You can train at any time convenient for you. For example, some practice jumping as a morning exercise, while others practice as a warm-up before the main load.

How to jump rope

First, decide on the clothes. Jumping rope can negatively affect the shape of your breasts if you choose the wrong underwear. Therefore, choose only a bust that really supports the breast well. Don't forget your shoes. High-quality sneakers will help keep joints healthy and not deform the foot.

Try to jump on a surface that has at least a little shock absorption. For example, on a path or on a rug.

When jumping, land on your toes, while your heels remain in the air. Movements should be light, smooth and quiet, and not create unnecessary rumble. It is better to jump on both legs.

Try to jump without stopping for at least 15 minutes, then increase the time of training.

There are many jumping options. The most popular are classic jumps on both legs. When you master this practice well and you feel bored, jump alternately on the right, then on the left leg, try to twist the rope not forward, but backward. After a while, you will feel that you have become an ace in this matter and can easily perform double jumps.

Jumping rope for weight loss

To lose those extra pounds, try alternating fast and slow speed exercises. Experts have proven that this alternation burns fat much faster. Perform each exercise for 25 to 200 seconds. Start at the lowest value, gradually adding seconds. Here's a diagram that you can use to lose weight pretty quickly:

Jump at an average pace for about three minutes as a warm-up;
rest a little, no more than 15-30 seconds, and continue;
jumps with a maximum speed of 60-90 seconds;
again a respite of 15-30 seconds;
and again jumping at a low speed for 60-90 seconds - continue alternating up to 15-20 times.

Over time, lengthen your jump time and shorten your rest. Do not forget to stretch at the end of your workout. You need to do at least 3-4 times a week.

And yet, in order to lose weight, it is important not only to practice, but also eat right... Believe me, this is not as difficult as it might seem at first. There are many healthy and tasty dishes that will saturate your body without harming your figure.