If you are not a fan of cardio exercises, try jumping rope. A 10-minute workout is equivalent to working on a standard treadmill for 30 minutes. This is a quick way to burn a lot of calories, not to mention the fact that you can jump rope anywhere and anytime. In addition, this projectile is one of the most inexpensive for training.
In this article we will look at the methods and types of rope jumping for weight loss and maintaining health.
Benefit
To begin, consider the question of how useful rope jumping is.
- Full body workout. In addition to working out the muscles of the legs, jumping strengthens and tones the muscles of the abs, chest, arms, shoulders and back. During jumps, all major muscle groups work. As a result, you burn a huge number of calories in a short period of time. For example, a person weighing 80 kg will burn almost 15 kilocalories per minute.
- Better coordination. Jumping rope improves coordination of your eyes, arms and legs, as well as balance. This plays an important role both in everyday life and in the training process.
- Increased Stamina. Jumping helps strengthen the muscles of the heart, as well as improve breathing. As you become more resilient during training, your body will be able to take in more oxygen, and your blood will circulate faster. Enhancing stamina makes it easier to perform daily tasks (such as climbing stairs).
- Suitable for all ages. It doesn’t matter if you are 8 years old or 80. Different types of rope jumping are suitable for all ages. Today, many children and adolescents are overweight. Start jumping with the children - this is not only fun, but also contributes to the value of a healthy lifestyle for them.
- It's fun. You can always learn new tricks and improve your set of skills, since there are so many types of rope jumping and exercises. This approach will always keep your workouts interesting and fun.
- Low risk of injury. Compared to most forms of physical activity, skipping rope is fairly safe.
Rope selection
Firstly, you need to get a high-quality rope. It is best to choose a lightweight one made of plastic. It will allow you to maintain a much higher pace than a heavier rope. Handles should also be light so that your hands do not get tired too quickly.
Then you need to determine the ideal length for you personally. The average length of the rope ranges from 2 to 3 meters. A 2.5 meter jump rope is suitable for most people who are 180 cm or less tall.
Also one of the ways to determine the ideal length is to step with one foot in the middle of the rope. Her hands should reach the level of the armpits. We all have a unique structure, so you need to individually select the length of the rope.
Choosing a place to jump
After you pick up a good training equipment, you need to find a place to use it. It is best to jump on a cushioning surface such as a wooden floor, sports mat or tennis court. You can also purchase a combined foam mat, it is useful if your gym has a concrete floor.
Shoe selection
In addition to the shock-absorbing surface, you should pick up a quality pair of shoes. Do not jump in sneakers for boxing or strength training with a flat sole. Prefer gym shoes with shock absorption and shock protection.
Testing technology
Before starting the basic training, you need to work out the technique of jumping rope. Initially, you should practice leg and arm movements separately.
- Take both rope handles in one hand and swing the rope to develop a sense of rhythm.
- Then, without using the rope, jump in place.
- Finally connect these two movements together.
Then move on to frequent but short sessions. For example, start at 20 second intervals - just try jumping 20 seconds without a break. No need to jump very high, ideally you need to break away 25-30 cm from the floor. You also need to control that you land on your socks, not your heels.
After short sessions, go to 1, 2, and 3 minute intervals. Many boxers perform several such intervals before the main training:
- 6 intervals of 3 minutes,
- rest between intervals of 60 seconds.
Such a workout will take only 23 minutes, but it will burn a huge amount of calories.
Types of rope jumping
There is a wide variety of jumps. Consider the main ones:
- Jumping in place. They are one of the most common types. They are easy to learn and are great for practicing equipment. To complete them, you just need to jump on two legs.
- In place back. A complicated version of standard jumps, during which you need to rotate the rope in the opposite direction.
- Jumping from foot to foot. They are performed in a boxing style with stepping from foot to foot.
- Jumping with a high step. A complicated version of jumps in place, during which you need to raise your legs in front of you to the level of the belt.
- With an overwhelming lower leg. When performing this type of exercise, you need to alternately bend your legs back, trying to touch the heels of the buttocks.
- Jumping back and forth. To perform them, you need to bring the legs back and forth, while the feet should be connected.
- Jumping left and right. The technique is similar to jumping back and forth, the difference in the direction of movement.
- Jumping with a 90 degree turn. This species perfectly uses the oblique muscles of the abdomen. For its implementation, it is necessary to twist the case in opposite directions.
- Jumps with 180 degrees rotation. This is a sophisticated version of the exercise with a 90 degree rotation.
- With the ejection of the legs forward. It is necessary to alternately throw straight legs forward.
- With a kick back. You need to alternately throw your legs back.
- Criss-cross To perform cross jumps, you need to cross your arms at your elbows, go through the loop, and turn your arms around at the end.
- In a criss-cross position. This is a complicated version of the previous one, in which jumps are performed with arms crossed.
- Cross-legged jumping. Cross your legs one by one.
- With rotation of the rope on the sides. This is a rather complicated bunch of ordinary jump and cross rotation of the rope in front of you.
- Double jump. You need to make two turns of the rope in one jump, while holding your legs together. This option is quite complicated for a beginner, so you can start by trying to do one double jump after every 10th single.
- Sprint style jumping. They are performed in motion and are divided into two phases. The first is accelerated jumps with a high step and advance, the second is jumps at a normal pace with a backward movement.
- On one leg. These jumps are performed alternately on each leg. They are great for developing balance.
- Jumping from heel to toe. It is necessary to alternately change the position of the foot of each leg.
- Jumping in the rack. Performed in a boxing stance.
- Jumping on one leg along a certain path. A complex type of exercise that is performed on one leg around the perimeter of an imaginary square or circle.
- Jumping with squats. In this embodiment, it is necessary to alternate the jump and squat to parallel with the floor, which allows additional work out of the leg muscles.
- Shadow jumps. This view is not classic, because it does not involve jumping directly through the rope. For their implementation, it is necessary to take the shell in one hand and rotate it from side to side. In this case, you need to make jumps from foot to foot.
Based on these types of rope jumping, you can come up with your own new styles. Keep challenging yourself by making the workout harder. Do not limit yourself to the same work style. Mix different exercises to improve coordination and flexibility. By incorporating a variety of movements, you will improve leg work and dexterity while increasing stamina.
Training Examples
There are several training options for jumping rope. Consider the main ones.
The first option is interval training. During each interval, low and high intensity jumps alternate. For example, one interval may include:
- 20 seconds of jumps in place;
- 20 seconds of double jumps;
- 20 seconds of jumps in place;
- 20 seconds of rest.
The second option is a high-intensity interval training. For example, one interval may include:
- 60 seconds of double or cross jumps;
- from 20 to 60 seconds of rest.
The period of rest depends on your level of preparation and skill.
The third option is to use the rope as part of the main workout. You can alternate jumps with strength exercises. This option is suitable for losing weight and reducing the percentage of adipose tissue. For example, one circle may include:
- 100 jumps;
- 10 burpees;
- 10 push ups;
- 10 squats.
Your goal is to make several circles, depending on your level of training, resting only when necessary. Advanced athletes can work the entire workout without stopping.
The fourth option is to jump as a warm-up or hitch. You can start or end your basic workout with 5- or 10-minute jumps.
conclusions
So, we examined the main types of rope jumping for children and adults, as well as approaches to training. For a couple of hundred rubles you can buy a shell that will help improve many physical qualities.
There is no reason to neglect such efficient equipment. Be sure to add a skipping rope to your weekly training program and you will see how your stamina and coordination improve.