Methods and types of jumping rope. How to jump rope to lose weight?

If you're not a fan of cardio exercises, try jumping rope. A 10-minute workout is equivalent to running on a standard treadmill for 30 minutes. It's a quick way to burn a lot of calories, not to mention you can jump rope anywhere, anytime. In addition, this equipment is one of the most budget-friendly for training.

In this article we will look at the methods and types of jumping rope for losing weight and maintaining health.

Benefit

First, let's look at the question of why jumping rope is useful.

Full body workout. In addition to working your leg muscles, jumping strengthens and tones your abdominal muscles, chest, arms, shoulders and back. During jumping, all major muscle groups work. As a result, you burn a colossal number of calories in a short period of time. For example, a person weighing 80 kg will burn almost 15 kilocalories per minute.
Improved coordination. Jumping rope improves your eye-hand-leg coordination as well as balance. This plays an important role both in everyday life and during training.
Increased endurance. Jumping helps strengthen the heart muscles and also improves breathing. As you become more resilient through your workout, your body will be able to take in more oxygen and your blood will circulate faster. Increasing your stamina helps you perform daily tasks (like climbing stairs) more easily.
Suitable for all ages. It doesn't matter if you are 8 years old or 80. There are different types of jumping rope suitable for all ages. Today, many children and adolescents are overweight. Start jumping with your children - it's not only fun, but it also helps them to value a healthy lifestyle.
It's fun. You can always learn new tricks and improve your skill set as there are so many types of jump ropes and exercises to choose from. This approach will always keep your workouts interesting and fun.
Low risk of injury. Compared to most forms of physical activity, jump rope training is fairly safe.

Contraindications

Although skipping is available and recommended to almost every person, there is a certain category of people who are strictly prohibited from using jump rope exercises for weight loss. Contraindications include:

pregnancy;
menstruation period;
diseases of the cardiovascular system;
migraine;
obesity (if a person’s weight is 1.5-2 times higher than normal);
joint problems;
asthma;
renal failure;
problems with the back and spine;
uterine prolapse.

Do not perform the program immediately after eating; about an hour must pass before you can start jumping. If during the exercise you suddenly experience pain in the knee, stomach, heart or shortness of breath, you must stop the exercise immediately. If you experience prolonged pain, it is recommended to consult a doctor (general practitioner, orthopedist, neurologist).

Choosing a jump rope

First, you need to purchase a quality jump rope. It is best to choose a lightweight one made of plastic. It will allow you to maintain a much faster pace than a heavier rope. The handles should also be light so that your hands don’t get tired too quickly.

Then you need to determine the ideal length for you personally. The average length of a jump rope ranges from 2 to 3 meters. A 2.5 meter jump rope is suitable for most people 180cm or shorter.

Also, one way to determine the ideal length is to step one foot into the middle of the rope. Its arms should reach the level of the armpits. We all have a unique structure, so we need to choose the length of the rope individually.

Education

For training, we need to buy, find, and steal a high-speed jump rope. No, you can try to do it on a regular one, but I can’t vouch for the result. The thing is that the design of this jump rope has bearings and a metal cable, which allow it to be turned very quickly, which an ordinary jump rope, which consists of a rubber cord and plastic handles, cannot boast of.

High jumps

At this stage of training, you need to learn to jump as high as possible. To do this, we jump single jumps, scroll the rope very slowly. At the moment of the jump, the body is located in one line and perpendicular to the ground. The arms are pressed to the body at the elbow joint. A very common mistake made by many is that when jumping upward, they bend their legs back, thereby catching the rope of the jumping rope with their feet. In addition, bending your legs negatively affects the height of your jump.

One after three

The second stage of training consists of a smooth transition from simple jumps with one revolution to double ones. To do this, perform three jumps with one twist, then one with a double twist. At the moment of performing a double jump, you need to jump high and quickly rotate the rope twice with your hands. This transition method is the most optimal because it is carried out gradually. As soon as you start getting about 30 repetitions without errors, you can move on to the next stage.

Alternation

This stage does not differ significantly from the previous one. We also smoothly move on to performing double rotations, by reducing the number of single rotation jumps and moving on to alternating. You should start with a single one, then do a double scroll of the rope, then a single scroll again, etc. We bring the execution to 30 repetitions without errors, then move on to the final stage.

Double Jumps

Directly performing double jumps. The first is a jump with one rotation of the rope, and then we jump as high as possible and perform double rotations of the rope without stopping. At this stage of training, the main point is to polish your skills; you need to try to increase the number of jumps performed - about 15-20 in one approach without stopping, getting tangled in the cable and other mistakes.

Once you are able to jump without wanting to throw out the rope, you can try to diversify your training by adding certain tasks for a while.

Workout Options

Tabata workout (8 rounds: 20 seconds work, 10 seconds rest)
Maximum amount for a time (for example, within two minutes)
A certain amount for a time (for example, 100 repetitions for a time)
A given number of repetitions every minute for a certain time (perform 20 jumps every minute for 10 minutes.)

These training options resemble mini CrossFit complexes and smoothly lead to the next stage of exercise progression.

In this article I tried to talk about the basic training for this CrossFit exercise, and in the near future I will try to look at improving the skill of jumping while performing CrossFit complexes.

Technique testing

Before you begin basic training, you need to master your jumping rope technique. Initially, you should practice the leg and arm movements separately.

Hold both handles of the jump rope in one hand and swing the rope to develop a sense of rhythm.
Then, without using a rope, do jumping jacks in place.
Finally combine these two movements together.

Then move on to frequent but short sessions. For example, start with 20-second intervals—just try jumping for 20 seconds without a break. You don't need to jump very high, ideally you need to take off 25-30 cm from the floor. You also need to make sure that you land on your toes and not on your heels.

After short sessions, move to 1, 2 and 3 minute intervals. Many boxers perform several of these intervals before their main workout:

6 intervals of 3 minutes,
rest between intervals for 60 seconds.

This workout will only take 23 minutes, but will burn a huge amount of calories.

How to enjoy the process

Especially for Gripboard.ru readers, we have put together a number of rules and recommendations in order not only to learn how to jump rope, but also to enjoy it:

Start with simple goals. In our programs, the first workouts are 3 minutes and 50 jumps, respectively. During this time, the body manages to release hormones of pleasure from a new activity, and cortisol does not increase significantly, since there is no significant exit from the comfort zone;
Progress gradually. One workout can be repeated up to 5 times if it is difficult for you. Each subsequent program becomes your comfort zone. Then there is a slight departure from the usual framework, which quickly ceases to cause inconvenience. In small steps we expand our comfort zone so that it happens unnoticed;
Use music. It is a source of happiness hormones. The optimal solution would be to stop listening to music 2-3 days before training, or to partially limit auditory pleasure. During training, we turn on our favorite songs, and do not turn off the player for another 10-20 minutes after completing the lesson. The brain does not distinguish what kind of action causes such pleasure, and writes into the subconscious the attitude “Jumping rope is fun.” For positive consolidation, a few training sessions are enough;
Create comfortable conditions. Comfortable clothes, an even psycho-emotional background (in case of serious stress, it is better not to carry out the first training sessions, since the combination of processes will give out the thought form “Jump rope - stress”), clean air at home (outside). If every jump is accompanied by pain from a rubbed callus, you won’t have to expect anything positive from the process;
Reward yourself with enjoyable activities after your workout. This could be a meeting with loved ones, relaxing in a hot bath, a walk by the sea, a computer game, and even delicious food, if we are not talking about fat burning. If the plan is not fulfilled, we refuse pleasant things, replacing them with not very pleasant, but necessary ones. Write a boring work report today, help your neighbor move a closet, do homework, or any other unpleasant thing.

Only pleasure from the process guarantees long-term results.

Types of jumping rope

There is a wide variety of jumps. Let's consider the main ones:

Jumping in place. They are one of the most common types. They are easy to learn and great for practicing techniques. To perform them you just need to jump on two legs.
Back in place. A complicated version of standard jumps, when performing 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 high steps. A complicated version of jumping on the spot, during which you need to raise your legs in front of you to waist level.
With the shin being pulled back. When performing this type of exercise, you need to alternately bend your legs back, trying to touch your buttocks with your heels.
Jumping backwards and forwards. To perform them, you need to move your legs forward and back, while your feet must be connected.
Step-by-step jumps left and right. The technique is similar to jumping back and forth, the difference is in the direction of movement.
Jumps with a 90 degree turn. This type perfectly uses the oblique abdominal muscles. To do this, you need to twist the body in opposite directions.
Jumps with a 180 degree turn. This is a more advanced version of the exercise with a 90 degree turn.
With the legs thrown forward. You need to alternately throw your straight legs forward.
With the legs thrown back. You need to throw your legs back one by one.
Crisscross. To perform cross jumps, you need to cross your arms at the elbows, go through the loop and turn your arms at the end.
In a criss-cross position. This is a more complicated version of the previous one, in which the jumps are performed with crossed arms.
Jumping with crossing legs. You need to cross your legs one by one.
With the rope rotating from side to side. This is a rather complex combination of a regular jump and a cross rotation of the rope in front of you.
Double jump. You need to make two turns of the rope in one jump, while keeping your feet together. This option is quite difficult for a beginner, so you can start by trying to do one double jump after every 10th single jump.
Jumping in sprint style. They are performed in motion and are divided into two phases. The first is accelerated jumps with a high step and moving forward, the second is jumping 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. You need to alternately change the position of the foot of each leg.
Standing jumps. Performed in a boxing stance.
Jumping on one leg along a certain trajectory. 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 option, it is necessary to alternate jumping and squatting until parallel to the floor, which allows you to additionally work out the leg muscles.
Shadow jumps. This type is not classic because it does not involve jumping directly over a rope. To perform them, you need to take the projectile in one hand and rotate it from side to side. In this case, you need to jump from foot to foot.

Based on these types of jumping rope, you can come up with your own new styles. Continue to challenge yourself by making your workout more difficult. Don't limit yourself to the same work style. Mix up different exercises to improve coordination and flexibility. By incorporating a variety of movements, you will improve your footwork and agility while building endurance.

Everyone must do their job

We film our jump rope tricks and post them on the Internet. Quite recently, armchair experts advised me not to be a fool and go to work at a factory, citing the fact that there is no point in these videos. Today I want to tell you what the point is.

I have been doing this sport for eight years now, and four years ago sports teams from different cities began to invite me to give them master classes on jumping rope. I came and told them what disciplines exist, the specifics of competitions and evaluation criteria. He also paid attention to jumping techniques and taught how to perform basic tricks.

Each time the children listened to me with great interest and tried to remember as many exercises as possible. Most of them had no idea that you could do so many tricks with a regular jump rope, so my performances made a strong impression on them. Many of them had a desire to learn as well.

Thus, with my participation, skipping sections were launched in Yoshkar-Ola, Omsk, Izhevsk and Dzerzhinsk. I have held master classes in these cities more than once.

Now the guys compete in competitions at various levels and take prizes.

We shot this video last year with the Dzerzhinsk Triumph team after another master class. How do you like the video?

Examples of workouts

There are several options for jumping rope training. Let's look at the main ones.

The first option is interval training. During each interval, you alternate between low- and high-intensity jumping. For example, one interval might include:

20 seconds of jumping in place;
20 seconds of double jumps;
20 seconds of jumping in place;
20 seconds rest.

The second option is high-intensity interval training. For example, one interval might include:

60 seconds of double or cross jumps;
20 to 60 seconds of rest.

The rest period largely depends on your level of training and skill.

The third option is to use rope as part of your core training. You can alternate jumping with strength exercises. This option is suitable for losing weight and reducing the percentage of adipose tissue. For example, one circle might include:

100 jumps;
10 burpees;
10 push-ups;
10 squats.

Your goal is to complete several circuits, depending on your fitness level, resting only when necessary. Advanced athletes can work the entire workout without stopping.

The fourth option is jumping as a warm-up or cool-down. You can start or end your main workout with 5 or 10 minutes of jumping jacks.

Good deed after a year

Last year we installed two stands with skipping ropes in the center of Chelyabinsk. Anyone can take a skipping rope and jump. Quite a lot of time has passed, and I want to share my observations.

The stands function, jump ropes disappear, but not fatally. Losses at Alom Pole average 13 ropes per month; at Lokomotiv Stadium it is approximately 8 times less.

This is what the stand looks like when we haven't been to the park for a month.

The most unpleasant incident was when we arrived at the site a few days after we had put things in order there. And they found one jump rope on it.

According to my observations, it is mainly schoolchildren who do dirty tricks. It turns out that many of them don’t even know what jump ropes are for. I have repeatedly watched them throw them over the horizontal bar and swing, some swinging them and banging them on the supports of the horizontal bars. Sometimes they run around the lawns with them and throw them anywhere (we found them in the area).

Usually I come up and tell them what jump ropes are for. It happens that the guys become interested, then I can show a few tricks and teach something.

No matter what losses occur, we regularly replenish the stock at both stands.

In good weather there is quite a lot of jumping; there are 10-15 people at a time. And these are people of all ages.

At first, the jump ropes were multi-colored without any pattern. And then we came up with the idea of matching the colors depending on the length.

Now it has become more convenient to use them, as well as control availability. If someone sends a photo with the state of the stand, it’s easy to immediately assess which jump ropes are missing to replenish the stock.

In winter, a large pile of snow was piled up next to the stand, so when it started to melt, I had to remove the jump ropes for three weeks so that they would not lie in the mud (when I designed the stands, I didn’t think of placing the hooks higher so that the jump ropes would not touch the ground).

When it was dry, we hung the jump ropes in place, and laid rubber mats on the ground so that the handles wouldn’t get dirty and people wouldn’t walk on the ground.

I want to talk about the jump ropes themselves. We hang beaded ones on stands, not ordinary rubber ones. They don’t get confused when jumping (this is especially important for beginners) and don’t freeze in the cold, so you can jump all year round.

I myself am quite good at jumping rope, but when I started, I lacked the necessary equipment, so things went rather slowly. Seven years ago I would have loved to go to a place like this. I think that there is a chance to meet like-minded people there, given that jump rope has become increasingly popular lately.

Bottom line. I'm happy with the project.

Over the entire period (this is 15 months), the losses are quite large: 200 jump ropes at the Aloe Pole and 40 at the Lokomotiv stadium. I think that during this time several thousand people used skipping ropes. Some of them periodically write nice words to me on social networks.

To install the next stand, we will take into account that there are fewer random people in sports locations, so jump ropes disappear less often than in the park.

We recently moved to another city, but we continue to visit our stands and replenish our stock of jump ropes.

This project has several goals:

1. Create conditions for sports (physical education).

2. Check how viable such an initiative can be.

3. Set a positive example for your children and teach them to appreciate the work of others.

conclusions

So, we looked at the main types of jumping rope for children and adults, as well as approaches to training. For a couple of hundred rubles you can buy a piece of equipment that will help improve many physical qualities.

There is no reason to neglect such effective equipment. Be sure to add a jump rope to your weekly workout routine and watch your endurance and coordination improve.

Warm-up

Warm-up is no less important than jumping technique. A standard warm-up includes exercises to warm up the arms, ankles, knees, and stretch the leg muscles. How intensively and at what speed to train depends on the general preparation, physical condition, body weight and previous injuries of the athlete. In this case, they are included in the process gradually and you should not overdo it with the number, speed and complexity of jumps. This recommendation also applies to everyone.