In the right jump rope there are several simple but effective rules designed to protect your health and physical condition. If you follow our tips, you will certainly understand not only how to jump on a rope, but also what you need for this easy and effective sport. And first of all, you will need the rope itself - lightweight, durable, with comfortable handles and a swivel. In this case, the tourniquet will not twist or jerk, even with very fast jumps, a good jump rope runs smoothly, smoothly, does not get confused and does not form random nodes. In fact, how to jump on a skipping rope, if she gets confused all the time? A good jump rope greatly simplifies classes.
It’s true that you can jump anywhere, but be sure to wear good athletic shoes that gently cushion the feet, especially the toes. It’s good if you jump on a conditionally soft surface, for example, the rubberized surface of the gym, carpet, you can even jump on the lawn. But a hard surface is fraught with negative consequences primarily for fragile joints. This is after a rather impressive time, when the joints get stronger and get used to the constant rhythmic movements, you can jump as much as you like, even on the pavement, even on hard flooring. You should be worried about how to jump rope, and only then you will test yourself for strength and endurance.
Like any sporting exercise, jumping rope should be gradual. Warm up the muscles, accelerate the pace gradually, monitor the correct position of the hands, body, legs. If you doubt your abilities, you can turn to a trainer in a fitness center: he knows exactly who and how will learn to jump on a skipping rope, and what your inclinations and abilities are. The selection of the length of the projectile is an important guarantee of comfortable occupations, with the correct position of the hands, the space from the top of the head to the bundle passing above the head should not exceed about 10 centimeters. Too long a jump rope makes you stumble constantly, and a short jump violates the correct movements of the hands.
An extremely important question that worries many: how long does it take to jump rope to lose weight? You need to start with five minutes a day, and no more, gradualness is the key to success. For a beginner, five minutes of jumping should have ten minutes of rest, in a couple of weeks of training, bring the time allotted to the rope, up to an hour - along with rest. Gradually, time for rest is reduced. Attention, if your weight exceeds the norm by twenty or more kilograms, then it’s more important for you not to jump the rope correctly, but whether to jump at all. Rope classes for this weight should be supervised by a professional. The main risk here is the danger of injuring the joints, knee and ankle, and a large excess of weight increases the danger at times. If, with such excess weight, you still decide that jumping rope is ideal for you, then the principle of gradually and gradually increasing load must be observed as a safety measure. Ligaments and joints gradually train, get used to the load.
For advanced athletes, the following jumping schedule works well: instead of resting between sets, try to slow down without stopping jumping. It trains the respiratory system, increases stamina. Rope jumping competitions are held all over the world, from Japan to America people compete in endurance, that is, in the duration of the rope jump, and in speed. In half a minute you can make 162 jump rope, in any case, such a record has already been set. Who knows, suddenly you are capable of more?