Jumping rope is not just a warm-up or an active children's game, but an excellent way to combat excess weight. Of course, there are some nuances here. They consist in choosing the right rope and a competent approach to training. Compliance with both points will allow you to achieve the coveted slimness and have a positive impact on your overall well-being.
What types of jump ropes are there?
There are several types of jump ropes available in specialized sporting goods stores.
Weighted
They differ from the others by their noticeable weight. Quite difficult to use. Jumping with a weighted rope is not entirely easy for an unprepared person. Exercises with this apparatus load the muscles much more, which helps them increase in volume.
Express
Ideal for burning fat deposits thanks to a huge number of jumps, which cannot be achieved with weighted types. It is recommended to purchase a speed jump rope for those who want to lose extra pounds in a short period of time.
Electronic with a built-in calorie burn counter
The calculation is carried out by entering your own parameters into the counter after weighing, and the rest of the work on the exact number of calories expended during training is already carried out by the built-in program. Electronic jump ropes are much more expensive than regular ones; they are available in two types - weighted or speed.
Conventional with rubber cord
The simplest and most affordable sports equipment, familiar to everyone from childhood and physical education lessons. Ordinary jump ropes are much cheaper than high-speed, electronic, weighted ones, but they are also suitable for weight loss training.
Workouts on the go
Do you know that feeling when training turns into something monotonous and boring? And so you do your next approach in the gym, and you realize that you can skip the next workout, because there are more important things to do. I don't know about you, but for me that day of missing turns into a week or more.
Strength exercises are good for quickly building muscle mass in your body, but to fully perform them, you need to go to the gym.
I am a dentist, personal trainer and just a busy person. And I don't have time to go to the gym. It is even more difficult to find this time for women who have small children or work that requires constant travel.
There is an opinion that the more time you spend in the gym, the higher your level of physical fitness will be. But as soon as I dug deeper and rummaged around in the world of fitness and health, I discovered the opposite. As it turned out, effective and useful training does not take much time and does not require the purchase of an expensive simulator.
The only effective training plan is one that you can do several times a week. In today's hectic world, this means that training should be quick, fun, inexpensive and anywhere. That's why I love short, high-intensity circuit training combined with strength training. This is a really effective way, at least not only for me, but also for my students, to lose weight with the help of a jump rope.
Research shows that circuit training is the most effective way to increase your metabolic rate and fat burning process.
You need to train smarter, not harder: simply combine strength and cardio exercises as much as possible into one short but intense workout to develop muscles throughout the body and create a beautiful figure. A study at the University of New South Wales to see if skipping rope could help reduce belly fat found that women who did anaerobic high-intensity interval training had a fat burning rate 3 times higher than women who did regular aerobic exercise. exercise for a long time.
I think it’s already clear where I’m going with this. When the time is scheduled by the hour, circuit training with an all-in-one jump rope will be the best and most useful choice!
Rope sizes
Determined by the length of sports equipment and measured in meters. Three sizes are ideal for adults:
- 2.4 m;
- 2.7 m;
- 3m.
A jump rope 2.4 meters long is suitable for a person who is 165 centimeters tall. You should focus specifically on this parameter, taking into account your own growth.
A small test allows you to have complete confidence in the correct choice of equipment. Take the rope by both handles, stand straight, straighten your back, and place your feet on the rope. Hands begin to rise up. A jump rope of suitable length allows you to raise both handles to your armpits.
There is nothing wrong with buying longer inventory. The size can be adjusted with special handles that shorten the cable. The main thing is not to choose a short rope, because in this case it will simply be impossible to practice.
How to choose inventory?
There are many types of jump ropes, differing in the material of the cable and handles. The best option for both beginners and professional athletes is a polyvin chloride jump rope with thin plastic handles. It will last quite a long time, it is comfortable to hold and adjust in length.
You can check if the inventory length is suitable for you in the following way. Stand with your feet exactly in the middle of the rope and pull it upward. The handles should be slightly below shoulder level.
Photo: istockphoto.com
How many calories can you burn?
Most people wrongly consider jumping rope to be ineffective in the fight against obesity. It helps you lose weight quickly. During an hour-long workout, a person with an average weight of 65 kg can lose about 800 kilocalories.
This figure is indicative. The exact number of calories lost is directly related to the intensity of your workout. High loads are not suitable for beginners. People who have not previously practiced intense exercise should start with light loads.
When the body muscles fully adapt, jumping movements are performed automatically and the intensity increases. This allows you to fully concentrate on the breathing process, since you no longer have to spend all the time and energy trying to make every movement correctly.
Is it possible to lose weight with a jump rope?
This question worries many girls who dream of reducing their waist and hips, and finally becoming the happy owner of a flat stomach.
Jumping refers to aerobic exercise, when the heart actively starts working, pumping a larger volume of blood, and the lungs work. Oxygen enrichment occurs, metabolic processes are activated, energy is consumed - calories are burned, subcutaneous fat deposits are reduced.
Consequently:
- thighs are tightened;
- legs become slimmer;
- acquire elasticity of the buttocks;
- the stomach decreases;
- fat disappears from the waist.
It is estimated that 15-minute exercises with a jump rope for weight loss burn (depending on the intensity of the workout) 150-200 kcal.
For comparison, this is equivalent to 20 minutes of intense running or an hour-long walk at an active pace.
Sixty minutes of jumping rope will burn more than 700 calories, while running will only burn 600 in the same amount of time.
The effectiveness of losing weight increases if you add an exercise bike or treadmill to the jump rope. But exclusively jumping activity produces noticeable results when carried out regularly and competently. Knowledge, supported by strong motivation and an irresistible desire to improve your figure, gives real achievements.
Where to jump rope?
You can also jump at home. Of course, you should take into account the fact that in the limited space of a small room it is quite difficult to make jumps with a wide amplitude. The optimal place for training will be an area of 1 by 2 meters, where the ceilings reach a height of up to 2.5 meters.
You also need to think about the fact that not all neighbors below will like to hear someone from above jumping on the ceiling. To eliminate this situation, it is better to cover the floors with a slightly springy, but always soft material. For this purpose, you can purchase a rubber fitness mat.
Of course, it is best to jump rope outside, for example, on a playground, if there is one in the yard. For those who do not live in their own home, or do not want to exercise in front of all the residents of a high-rise building, a gym would be an ideal option.
Running with high hips
This exercise puts a serious strain on your hip flexors, quickly raises your heart rate, and forces your body to burn more calories and adapt to high-intensity work. It can be done in multiple sets with rest in between, or as part of an intense interval training session. Even 20-30 seconds of such jumps will challenge your endurance.
To start, try regular jogging in place. Jump rope and land on one leg. Leave the other foot in the air next to the ankle of the supporting leg. As you land, bend your knee gently and keep your foot on the ball—don't put your heel on the floor.
When running becomes comfortable and you stop tripping over the rope, simply raise your knees higher. Ideally, up to the parallel of the thigh with the floor.
Practice the movement at a moderate pace first, and then increase the intensity. Running fast with a high hip lift is an ideal exercise for Tabata protocol training and other high-intensity interval training.
What clothes are most comfortable to jump in?
It is preferable to train in sportswear. The uniform should be tight-fitting, made of breathable fabric, allowing you to jump freely and not restrict movement. Representatives of the fair sex should wear a sports bra during class.
It is better to wear lightweight sneakers on your feet. The ankle support should be soft. This will ensure good lateral stability. It is necessary to evenly distribute loads on the joints. This reduces the risk of damage and injury.
Boxing jumps
This exercise is simply created for long cardio sessions. Unlike regular jumping ropes, in boxing jumps you constantly transfer your body weight from one foot to the other and can work longer.
You will spend 300–400 kcal in half an hour. Calories burned in 30 minutes for people of three different weights training and increase Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men, The Effects of the Rope Jump Training Program in Physical Education Lessons on Strength , Speed and VO2 max in Children endurance even faster than with running. At the same time, you don’t even have to leave the house, much less look for an acceptable route.
To master the movement, first do a lead-in exercise—jumping from side to side without a jump rope.
After jumping to the side, you land on one foot and place the other one next to it on the pad. Then do the same in the other direction. Do this exercise until the movement becomes comfortable and you can do it freely and without thinking.
Then try this with a jump rope. Jump to the side, spinning the rope under your feet, and land on one foot and place the other next to it. Repeat the same on the other side.
When you have mastered the movement, place your legs narrower and jump from side to side almost in place, slightly lifting off the ground.
It can take a long time before boxing jumps become a comfortable movement. But once you learn the motor pattern, you can jump this way for much longer than just on two legs.
Contraindications to training
Jumping rope is not recommended for people with injuries or diseases of the musculoskeletal system. You should also refrain from exercising in the following situations:
- If a person suffers from migraine attacks. Due to the acceleration of blood flow, a headache may suddenly occur while jumping.
- After another meal. The high degree of stress placed on the body does not have the best effect on a person who has recently eaten heavily. You should start training at least an hour after eating.
- The high intensity with which jumps are performed has a negative impact on an unhealthy heart and can cause a deterioration in the condition.
- People with diseases of cartilage and joints should also refrain from jumping rope. This is especially true for those who have knee pain. You can start jumping only with the permission of a doctor.
- Excess weight can also be an obstacle. Exercising with severe obesity is not the best option. If normal weight should be 60, and a person weighs 90, jumping can negatively affect the condition of the spine and destroy joints.
About the disadvantages and contraindications
However, jump rope exercises for weight loss have certain disadvantages, as well as contraindications that need to be taken into account so as not to harm yourself. First, about the disadvantages:
- To jump, you need enough space in the room, or you need to practice outside.
- Jump rope training puts stress on the ligaments and knee joints, so it is best avoided by those who are susceptible to such injuries.
- If the technique is incorrect, jumping puts a lot of stress on the back and lower back, which can cause certain health problems.
How long do you need to jump rope to lose weight? Find out in our article!
You also need to consider contraindications . You should avoid jumping in the following cases:
- pregnancy and postpartum period;
- excess weight (second or more degree obesity);
- varicose veins and other vascular diseases;
- high blood pressure;
- serious diseases of the cardiovascular system;
- diseases of the spine and musculoskeletal system;
- joint diseases;
- asthma;
- eye problems and serious visual impairment.
If you have other chronic diseases, you should consult a specialist before jumping. Perhaps he will choose a more suitable method of losing weight.
Training program and exercises for jumping rope
How to quickly lose extra pounds: workout at home! - Everything will be fine
The fat burning process works according to a certain pattern. First, carbohydrates are burned, and only then, when a person sings well, the body begins to actively get rid of fats. And for the training to bring results, you need to jump for at least 30 minutes.
Week 1-2
They train every other day. The intensity is low. The order of training with alternating loads and rest is as follows:
- Jump for 10 minutes.
- The cable is folded four times and placed behind the back. They stretch for several minutes in different directions.
- Without straightening the cable, the projectile is transferred to the front. Take the ends and lift them up in your hands, bending backwards as much as possible. You can't throw your head back. You need to do this exercise for at least 3 minutes.
- Again 10 minutes of jumping, but now with revolutions in the opposite direction.
- Lying on your back, fold the rope in four and lift it above your body. The legs are bent, carried over the cable, making sure that the back does not rise from the floor, and then straightened. Return the legs to their original position, bending, moving through the cable, straightening and lowering. You need to do both up and down for about 20 repetitions.
- Again, ten-minute jumps, but on one leg - 5 minutes on the left, and then 5 minutes on the right.
Week 3-4
The training mode changes: a training day - a day of rest - two training days - a day of rest - a training day and so on. Intermediate exercises are reduced, and the time for jumping is increased:
- Perform single regular jumps for 15 minutes.
- Stand on the rope with one foot, pull the rope, moving the other leg as far back as possible. Stay in this position for 20 seconds. Do 10 repetitions on each leg. This exercise improves coordination and tightens the muscles of the buttocks.
- Do double jumps for ten minutes. They mean that for each jump they make two turns of the rope.
- Sit on the floor, straighten and close your legs. The rope is folded four times, stretched to the heels, hooked to the feet and held for 20 seconds. Do 10 repetitions without stopping.
- Complete the training with regular jumps, which are performed without a break for 15 minutes.
General benefit
Properly carried out physical activity is useful not only for weight loss, but also for the body as a whole:
- the heart and the entire vascular system are strengthened;
- muscles become stronger;
- the lungs are cleansed;
- metabolism accelerates;
- coordination develops.
All these processes have a beneficial effect on tone, increasing immunity and general emotional background. Regular training of the vestibular apparatus improves memory and relieves dizziness.
The figure is corrected in the direction of increasing attractiveness:
- weight loss;
- posture is straightened;
- cellulite disappears;
- the body contour is tightened;
- varicose veins are reduced;
As a result of all these positive changes, girls and women who practice jumping rope can easily withstand stress, are constantly positive, and achieve significant success in their professional field.
Jumping lunges with squats
Now let's introduce an innovation by engaging the buttocks in the work, put the jump rope aside and perform jumping lunges. The squat should be deep, the knee should stop literally a couple of centimeters from the floor, but not touch it. Performing lunges on the left and right leg counts as 1 repetition.
You can hold your hands in front of you as in the photo, or place them on your sides or cross them over your chest.
Exercise "Climber"
In the final exercise, you need to take a lying position, as for doing push-ups. Afterwards, pull the knees to the shoulders, you can do it like the right knee - right shoulder and diagonally right shoulder - left shoulder. The movement of the left knee is similar.
Raise your knees high, this is the only way to maximize the effect.
Remember these simple exercises and start burning calories right now, happy training!
Skipping for beginners
For beginners, it is best to use the interval technique. It looks like this:
- 1 Week. Health-improving gymnastics goes like this: 1 minute – jumping, 2 minutes – rest. You need to do about 3-4 approaches. Each movement interval will have from 5 to 25 jumps.
- Week 2. The rest should be reduced to 1 minute. The technique will look like this: a minute of rest - a minute of jumping.
- Gradually, the load and speed should be increased; jumping without a break is recommended at a high pace.
Block three - set of general physical fitness exercises No. 1
We will work according to a timer: 20 seconds work, 10 seconds rest. We perform the following set of strength exercises with our own weight:
- Exit by force on the horizontal bar (if that doesn’t work, do pull-ups)
- High jumps from a deep squat
- Elbow plank. Pull the knee to the shoulder
- Scissors. Jumping lunges with alternating legs
- Press. Crossing your legs in front of you while sitting on the floor
- Burpee. Variations of this exercise are possible
After the complex, we restore our breathing and prepare for the next stage. Important: during training, you must drink in small sips every 10-15 minutes to avoid dehydration.
Push-up with knee to elbow
After completing one push-up, pull the left knee to the left elbow, then the right knee to the right elbow, then do another push-up and again pull the knees to the elbows one by one. During push-ups, the hips do not sag or rise up, there is a straight line from the back to the heels.
Pull your knees as close to your arms as possible, don’t be lazy, it’s not enough to reach your hips.
Weight loss program with skipping rope – table
A person can make about 100 jumps per minute. For beginners, it will be enough to do 3-4 approaches a day. You should train regularly, 2-3 times a week. Below is a table for increasing the load per month for people of entry-level training. By training according to this scheme, you will improve your well-being and see results much faster:
