Skipping rope has long ceased to be a child's play - today it is a popular and effective simulator that allows you to get rid of excess weight and pull up the figure.
Contents
- Skipping rope for effective weight loss
- Benefit of a weight-lifting rope
- How to choose a rope for weight loss?
- Program with a rope for weight loss
- Jump rope for weight loss: how much should you jump?
- Video: Skipping rope will help you lose weight!
- Belly rope pulling exercises
- Weightlifting exercises for the weight loss
- Weight loss with a rope for two weeks
- Video: Weight loss of 8 kg for 2 weeks with a rope
- Rope for losing weight to men
- Weight loss with a rope: results
- How to lose weight fast withropes: reviews
- Video: Jumping on a rope for weight loss
Ideals of female beauty are increasingly inclined in favor of a slim, slender body that causes many figure ladies to attach weight intensifiedth to achieve such a result. Spending a lot of money to get the effect in the gym, we sometimes do not pay attention to the
handy sports equipment , more affordable, but not less effective.Simple rope from the childhood , which many of us have forgotten in childhood, can bring your figure in perfect shape.
In this article we will consider the benefits of classes with rope , some effective exercises and find out if there are positive results for those who have already used this device for some time.
Skipping rope for effective weight loss
The old name for children's play "jumping rope" is a thing of the past, and today the exercises with this inventory carry the modern name " skipping" ( ahead of the English skip means jumping).Let's see how effective the is for weight loss.
Fitness trainers and nutritionists in one voice say that classes with a rope will help you lose weight no worse than advertised diets. But notice that with this kind of training you do not deprive yourself of the vitamin ration as much as it would be with a diet. Full nutrition plus sports is a significant plus for the body and figure.
Also on energy costs classes with a rope give results like running for long distances , but the effect is much faster. For 15 minutes occupations in the body is burned 200 kcal .Especially, after constant training, it will become noticeable in the hips and legs.
15 minutes jumps on the rope are equal to 40 minutes run. Conclusions and decisions themselves.
Advantages of weight lifting rope:
- Similarity in performance with cardio training devices( treadmills, exercise bikes)
- Positive effect on posture, flexibility
- Strengthening endurance
- Easy to use
- Affordable price compared to season tickets to fitness centers and gymnasiums
Thus, the jumping rope is a very effective slimming remedy, which also positively affects the corebut-vascular , respiratory system and muscle tone in general. If you add a relaxing tea with green tea and honey after classes, the benefit will double, and the will not leave you in a good mood for the whole day.
Use of the rope for weight loss
If you, for some reason, lost their former appetizing forms or have not bought them yet - quickly look for the rope on the mezzanines or run to the nearest sports store. After all, jumping rope - the simplest way to quickly come in the form of .
The main advantage of these exercises - after a couple of months of such training, giving them only 15 minutes a day , your legs will be admired by men. After simple jumps on a rope perfectly tighten muscles of buttocks and make your legs slender.
Also with regular training with a rope there is an effective fight against the worst enemy of women - with cellulite .This is due to the fact that jumping strengthens the muscles from the inside, improves the outflow of lymph and reduces the flabbiness of the skin on the legs and buttocks. Long sessions with a rope will already create an obstacle to the appearance of cellulite again.
Thus, all through two - three weeks sessions you will already notice certain changes in your body. The body will become stronger, and the mood is good, because, positive changes in the figure can not help but affect the emotional state.
How to choose a rope for weight loss?
In order for jumping rope to bring the desired effect, and the exercises themselves were comfortable and do not hamper the movement, needs to choose the right rope .To do this is easy enough: the most important thing is to choose its length.
The length of the rope is selected in two ways:
- Fold the rope in half , on extended arms, check its length - the ends of the rope should reach the floor. Just get it if they are on the floor - the rope is too long for you, it's worth the to pick up a shorter version of the
- . Take the rope handles in each hand of the , stand on its middle and see where the rope arms get. In a strained form, they should reach you roughly to the chest. If the rope is longer or shorter - should choose a more suitable inventory
. Also look at the handles of - they should be comfortable and non-slip so that does not slip out of during trainingyour hands.
Now the choice of skipping ropes has become more diverse. In stores you can pick up simple ropes for children and adults, weighted ropes or ropes with a calorie counter.
It is the last version of the rope suitable for people who want to lose extra pounds. After jumping on a special sensor, the number of calories that you have lost will be highlighted. This can encourage you to continue the classes on or postpone them the next day, if the level of calories you are comfortable with.
Program with a rope for weight loss
If you are correctly engaged on a rope - the effect will not keep you waiting for the .But the key word in this phrase is "right".Otherwise fatigue and lack of the result of will not only spoil your mood, but will not give the improvement that you aspired to.
Make it a rule that you only need to jump on the toes of , pressing your elbows to your body and keeping your back straight.
At the very beginning of training, approximately 1-2 weeks , try to alternate workouts and rest. And, in order to avoid excessive loads, rest twice as much in time than classes. That is, if you jump 1 minute , give yourself a break minutes 2-3 and, if possible, continue classes. Trainings are conducted 3 times a week .
From the second week, when you already feel hardier, start practicing 4 times a week and reduce the proportion of time spent on training and rest. Now minute of jumping will be equal to minute of rest.
On the third week of , when you have already achieved certain results, try to jump without rest for 10 minutes. If you succeed, try to improve the training results and in other ways:
- increase the jumping speed
- make cross jumps
- jump alternately on one and the other leg
There is no limit to perfection. Improve your exercises, go to the intended goal and you will necessarily succeed. Jump rope for weight loss: how much should you jump?
The number of jumps on the rope will depend on your excerpt and sport inspiration. But in any case do not do too much, especially in the first week of training. After lactic acid , which will be deposited in the muscles after intensive training, will reflect with the strongest pains of in the whole body.
will hurt. In the first days of training, start small - do not take the time to jump more than for 5 minutes .The number of jumps per minute - no more than 80 .Gradually increase the amount of time spent - aim for half an hour. But again, do not jump to wear, it is better to make a pair of approaches for 15 minutes than from the last forces to tolerate 30 minutes.
Within three months of constant training your successes can approach the hour. During this time, do 4-5 breaks for 2-3 minutes. Speed per minute - 100 - 120 jumps.
Having achieved this result, the does not aspire to the Olympic indicators .This time is enough to maintain beautiful slender body shape.
Video: The skipping rope will help you lose weight!
Belly skipping rope exercises
Skipping gives shape not only to the legs and buttocks, but also the promotes weight loss of the abdomen. In this section you will find out what exercises should be performed to make your tummy flat and beautiful. Jumping is to perform no more than 30 times , until the moment you feel the burning of muscles in the abdomen.
- Fold the rope twice, pick it up and pick it up. Sit down in different directions
- Sit on the floor with straight legs. Skip the rope twice or four times and stretch it in your hands. Stretch to the toe and try to wrap them with a rope
- Jump on the rope, high lifting the knees - this will tighten the muscles of the lower press
Engage with the rope at least 3 times a week , eat more fruit and reduce the volume in the diet fastcarbohydrates in the form of confectionery and flour and enjoy the result!
Exercises on a rope for weight loss of legs
The essence of jumping on a rope is that they do not contribute to weight loss of the legs - after classes the legs have a beautiful trained form. And, most likely, it is still more plus than minus. After all, it is much more pleasant to watch on the sporty legs of than on thin, sticky legs.
To achieve the effect of sporty legs you can do quite a variety of exercises with a rope. You can do classic jumps, or alternately.
Try to bring your speed to the state of running. The best option is 120 jumps per minute .
The optimal exercises for weight loss are:
- Classic jumping with two legs at the same time
- Jumping in the opposite direction
- Running in place
- Double jumping when you bounce twice with a jump rope
- Alternate jumps from one to the other leg
- Jumping with a skipping rope
The choice of jumping entirely depends on your fantasies and skills, because not everyone can perform all the exercises. But constant training will allow you to try new and new variants.
Weight loss with a rope for two weeks
Nothing is impossible in life. For two weeks, provided that you will to deal with 10-15 minutes of , it is quite possible to improve your forms and to drop to 6-8 kg. But if you have problems with the cardiovascular system and the musculoskeletal system, then such exercises are absolutely contraindicated.
When you complete all four exercises of in two weeks you will notice a significant result! Let's take a look at these exercises:
- Do 10 times jumps on two legs, 10 times on the left, 10 times on the right foot, 10 times simulating running
- Draw or draw a line in front of you. Each time jump and land in different directions of this line. Begin from 15-20 times
- Cross your arms with a rope at waist level and jump. Such jumps you will make through the times .That is, once you jump in the classical way, next time - crossed and again classic
- Schedule two lines for yourself. One is in front of you, the other is behind. Alternately, jump on one line or the other. Repeat 10 times for each line
Reviews of people who performed these exercises very positive .Perhaps some exercises will be difficult for you first, but if you plan on plan to lose weight in two weeks , then one way or another this goal needs to be achieved.
Video: Weight loss of 8 kg for 2 weeks with a rope
Skipping rope for men
The skipping rope is a universal tool for practicing men and women. The only difference is that most men are stronger and hardier than women and therefore all the exercises that have already been mentioned in this article can and should be performed and strong sex, but increasing the number of approaches minimum by one time.
An important addition to training for men can become running, push-ups and pull-ups.
It is widely believed that the men of are more likely to purchase the than the women. This is due to the structure of the body of a man and his physiological characteristics.
If you are married or in a relationship, share your half with teamwork. First of all, will add health and good mood to , as well as give you the opportunity to spend more time together and create common interests. Even if it's not a theater or a movie, but simply joint outdoor workouts - your companion will certainly appreciate this gesture.
Weight loss with skipping rope:
results If you are doing at least four times a week and giving lessons about 15-25 minutes , then after five sessions you will see that your hips are smaller, and the buttocks and shins of steel more taut and elastic.
In a month they will be joined by tummy .If you add to the jumps and exercises with a skipping rope for the abdomen, then on it will seem nice to the relief.
During two months regular exercise will increase the endurance of the body, the body will have a beautiful outline and improve the general condition of the body. Go in for sports, and the body will thank you!
How to quickly lose weight with a rope: reviews
After analyzing the numerous reviews on the pages of various forums, we can conclude that the skipping rope is an excellent home simulator .Bribing its affordable price and ease of use, this sporting equipment is gaining more and more fans every day.
Girls and men who did not even use any tricky exercises, and just correctly trained with a rope for a certain amount of time note the excellent result: improvement of well-being and significant changes in your body.
If you want to have seductive shapes and shine on the beach in summer, then the rope exercises - is a simple but effective method of to fulfill your desire. Practice regularly and as a result you will get a fit body and a good mood.