Jump rope for weight loss - training, a comprehensive approach to weight loss

Most people have the idea that high-quality body work, effective cardio exercise and muscle sculpting require visiting the gym. Meanwhile, you can get the figure of your dreams without purchasing an expensive subscription to a fitness center.

Using a jump rope, a primitive sports equipment familiar to every person since childhood, you can achieve impressive results. Regular exercises on a jump rope for weight loss promote weight loss, strengthen the muscle corset, and make the silhouette fit and visually attractive.

Jump rope for weight loss - how the exercise works

Skipping is the name that Western trainers use to call jumping rope for weight loss. The exercise is characterized by a simple technique, minimal risk of injury and proven effectiveness.

In just fifteen minutes of exercise, you can burn about 200 extra calories. In the absence of physical activity, they will be converted by the body into fat reserves.

A jump rope for weight loss affects problem areas - during the jumping process, the hips, buttocks and calves are maximally involved. Volumes are also lost from other areas, because fat does not burn locally, but disappears from the entire body under conditions of energy deficiency.

By improving blood circulation in the tissues, problems with lymph flow disappear, cellulite disappears, and the outline becomes toned and sculpted. Periodic aerobic exercise, which involves skipping, helps prevent varicose veins, strengthens the cardiovascular system, and energizes you.

Types of jumps

• Regular . They assume simultaneous rotation and jumping at once, 1 jump is equal to 1 rotation or 2-3.
• Jumping back and forth . Jump up and a little forward, return back.
• Double jump . For 1 turn, you need to jump over the skipping twice. To prevent shortness of breath, choose the pace according to how you feel.
• Change of legs . Jump, alternately, bend one leg.
• Jumping to the sides . You need to move a little to the left. With the next jump, return to the original position. The next one is a movement to the right.
• On one leg . You need to jump for 2-3 minutes.

Individual approach to exercises with a jump rope for weight loss

Each person is individual, so there is no single exercise program with sports equipment that would satisfy the requirements and needs of a particular person. The number of jumps, the speed of their execution, the number of repetitions and approaches, the frequency of training - these are factors that are determined on an individual basis.

In this case, the age of the training athlete, his level of physical fitness, percentage of body fat, and the nature of his goals are taken into account.

This approach allows you to take into account all the nuances and create an ideal training program with a jump rope for weight loss. By following it, you can smoothly, without stress for the body, get rid of the hated extra pounds on the waist, hips and other problem areas.

Reviews and results of losing weight

Elena Brodnikova, 28 years old, Moscow

“I jump every other day, for 15-20 minutes. (I have a weighted model). I turn on upbeat music, and the workout time passes unnoticed. I believe that it was skipping that helped me get rid of five extra kg (a year ago I weighed 60 kg, now – 55 kg) and get into ideal shape. Now I eat healthy and keep my weight off. I allow myself to wear tight dresses and short shorts, but before I had a complex. I feel toned, cheerful, and in the morning I wake up easily and with pleasure. Only positive feedback, I recommend all women to train with a skipping rope.”

Anastasia Zernova, 34 years old, Dneprodzerzhinsk

“This is my faithful friend since school. Once I lost 7 kg in two weeks - from 62 to 55. It was before my school graduation, then I ate only fruit and jumped rope for half an hour every day. I often felt dizzy during classes. At graduation I was in great shape, but after some time some of the weight returned. Over time, I switched to proper nutrition (I treat myself to unhealthy treats only before 12:00), and I always train for 30–40 minutes every three days. I’ve been weighing 50 kg for five years now and not gaining weight. There is no cellulite either.”

How to choose a jump rope for training

Despite the simplicity of the design, a weight loss jump rope can have different designs. In sports stores you can find models with weights, high-speed and electronic jump ropes, and standard equipment with a rubber cable. Before choosing a particular product, you should familiarize yourself with its performance properties and characteristics.

Standard rubber cord models have minimal functionality. They will help out beginner athletes taking their first steps in fitness. To correctly determine the appropriate length of the cable, stand on it with your feet - ideally, the ends in the hands should reach the line of the armpits.

Electronic models of jump ropes for weight loss are equipped with various options. They can have a built-in calorie counter, display and other smart technologies. Such products are practical and functional, but they are also expensive.

Speed ​​jumping ropes are the best choice for those who want to lose weight quickly. They allow you to make a greater number of jumps in a short period of time. This helps to increase energy consumption and start the weight loss process from the first workouts.

Models of jump ropes with weights are also effective. Due to the additional weight, the muscles receive more stress. The body burns more calories and gets rid of stored fat faster. There are jump ropes of this type on sale, intended for professionals and amateurs. A store consultant will help you choose them.

Types of jump ropes

Simple

Their length is usually not adjustable; the material is often plastic or rope of various structures. For handles they use: rubber, less often leather. The rubber is inexpensive, but does its job remarkably well.

Express

Endowed with higher rotation speed. Small bearings are mounted in the handles. This means the load will be more intense. Due to the number of revolutions per unit of time (4-6 revolutions per second).

Only with it it will be impossible to do more complex exercises. It is only suitable for normal jumping. If you have no experience in handling it, you can get a rather sensitive blow to the body.

The length is not adjustable, but the cord can be replaced, it is made:

• leather;
• plastic;
• steel, with vinyl shell.

Weighted

Their weight is more noticeable (up to 3 kg), so it will not be easy for an untrained person to handle them.

The handles and the cord itself become heavier. Weights, such as various inserts, are inserted into the handles. The cord is initially made from heavier materials.

Its main function is to increase the load on all involved muscles of the body. There are models with adjustable length and not.

Jump ropes with a counter built into the handles

• mechanical – will be able to accurately display the number of revolutions made over a certain time;
• electronic – shows: the number of calories burned, the number of revolutions, the duration of the jumps.

A weighted jump rope is equally suitable for amateurs and athletes. With its help you can easily calculate the required load.

To do this, enter all the person’s initial data before starting:

• height;
• weight, etc.

And skipping itself will calculate the number of calories used. To know how long it will take to “burn” extra calories. Losing weight will be more meaningful. The length is not adjustable. The price with an electronic meter is understandably higher than the usual one.

Leather

Made from leather accordingly. Popular with boxers. The power effect is achieved by reducing the weight of the cord, but increasing the weight of the handles. There are models with adjustable length and not.

Preparatory activities

In addition to the jump rope for weight loss - the main “tool” for home workouts, you need to prepare other things. You will need comfortable sportswear that does not restrict movement, but fits quite tightly on the body.

Shoes must be specialized, designed for training in the gym. The best option is lightweight sneakers with reliable ankle support. It is also worth having a bottle of clean, unsweetened water and a towel on hand.

If you want to monitor your heart rate and set the maximum heart rate during training, you can use a fitness bracelet. This device will help you keep track of training statistics with a jump rope, sum up their results and make predictions for the future.

Jumping clothing

First of all, it should be comfortable and not interfere with the skipping movements.

When choosing clothes, adhere to the following recommendations:

• Comfortable clothes that fit the body: a T-shirt or tank top and leggings, regular sports pants, shorts, breeches.
• All clothing should be breathable, this is important.
• Girls should take care of choosing the right bra. It could also be a sports top.
• Shoes must be of high quality, secure the ankle, and have springy soles. If you prefer to exercise barefoot and this is a comfortable option for you, jump to your health.

Mastering the correct technique for jumping rope

To direct your efforts in the right direction, avoid injury and achieve success, you need more than just persistence and diligence. It is also important to adhere to proper technique for performing the exercise. You need to jump rope often and low, paying attention to the following details during the jumping process:

• The elbows need to be pressed tightly to the body and the back should be straightened;
• you need to step on both legs at the same time, evenly distributing the body weight on your feet;
• work with hands is carried out due to rotational movements of the hands.

Above is the basic technique for jumping on two legs. Entry-level athletes should start with it. If physical fitness allows, it is worth learning other types of exercises:

• jumping with a rope that rotates backwards;
• alternate alternation of supporting legs in a jump;
• scheme “forward-backward”, “right-left”;
• jumping over a rope twisted in a loop;
• double turn, etc.

Class Rules

The first rule is regularity. The hardest thing is to start. At first, it is better to jump twice a week so that the body has time to recover. You need to start the lesson with 10-15 minutes. no more, from 5 min. warming up. Gradually increase your workouts over the course of a month, up to 40 minutes.

If you feel even slight physical discomfort, take a break or slow down a little. At first, the muscles will ache and the body will ache, but this is temporary and passes quickly. The main thing is not to overdo it in both directions in order to lose weight and preserve your health.

Some rules:

• Always do a warm-up.
• Rotate the rope with your wrists, keeping your elbows close to your body.
• After exercise, do some stretching: arm muscles, calf muscles, quadriceps, etc.
• Do not jump with a full stomach; reduce your drinking regime or reduce it to a minimum.

Confidently fight excess weight: tips for training with a skipping rope

It is worth understanding that one-time “exploits” with a skipping rope will not lead to anything. Classes must be regular. To see the first result, you will have to train for about a month. In the process, it is worth following a number of useful practical recommendations:

• The training plan is designed in such a way that the body has the opportunity to recover. There is no need to jump every day - this is fraught with overexertion, muscle pain, and injury. It is optimal to alternate a day of training with a day of rest.
• In terms of fat burning, the morning is the optimal time for training with a jump rope. After the night, glycogen reserves in the liver and muscles are minimal, so the body takes energy by processing fat reserves. At other times, training is also effective, but at first jumping will be aimed at using up glycogen, and only then will it not combat deposits on the sides.
• Gradually increasing the duration is very important. You need to start with basic training for 10-15 minutes, increasing from up to 25-30 minutes. You can burn about 700 calories with sports equipment in your hands if you jump for about an hour. However, only people with good athletic training have such endurance. For beginners, regular half-hour sessions with a jump rope for weight loss will be enough.

Reviews from doctors and specialists

Lyudmila Kucherenko, therapist, St. Petersburg

“Movement is always good. And the formula for health is moderation in everything. If you do not have such contraindications as cardiovascular diseases (in particular, coronary heart disease, hypertension, thrombophlebitis), spinal injuries and joint diseases, incompletely healed postoperative sutures, obesity - feel free to choose a jump rope. But remember that you should train according to the principle of gradually increasing the load. And, of course, not to the point of exhaustion. After training, you should feel energetic, not weak. This is an indicator of the effectiveness of the exercises. Before choosing skipping, consult with a specialist. You may need individual load selection.”

What muscles are pumped when jumping rope?

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

• calf muscles (the back of the legs between the knee and ankle) – they bear the main load, which is why they often hurt after exercise;
• gluteal and thigh muscles - also perform an active load; with certain exercises you can achieve good pumping of the quadriceps (front and side surfaces of the thighs);
• torso – rectus and oblique abdominal muscles, back, latissimus. These muscles perform a stabilizing function during jumping and take on part of the entire load, so with the help of such a simulator it is quite possible to remove the stomach;
• muscles of the arms and shoulders - the smallest load falls on these parts of the body, so if your goal is to pump up your biceps and triceps, then a jump rope is not the most effective means.

The level of intensity depends largely on the type of exercise. Thanks to properly selected training, you can tighten several muscle groups at once using a jump rope. The more varied these exercises are, the more muscles will be used.

How many calories does jumping rope burn?

If you are interested in whether jumping rope helps you lose weight, then you only need to provide the average calorie consumption figures. For example, with a weight of 60 kg, an average of 750 kcal is consumed in one hour of exercise. The figure largely depends on the speed and number of repetitions, and the initial weight. There is one immutable rule: the more jumps performed per minute, the greater the calorie consumption.

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