Jumping from side to side. How to jump on the rope. Exercises with a rope for weight loss and belly - video, photo results

To master such a technician, jumps on the rope may take a considerable time, but you will have an equilibrium, foot work and coordination of movements. It is possible to choose between various technicians. It not only looks amazing, but is pretty good warmth.

Classic jumps on two legs

This is the main way to jump on the rope, and if you are a newcomer, it is better to start from here. It is performed simply: you stand on two legs, slightly spreading them, and jump over the rope, landing in the same position.

Foot snaps

another basic jumping technique, and even more common than the previous way. Jumping are performed as it were in the running technique in place, connecting the number of jumps. If there is a desire to make a workout more intense, you can increase the pace, or raising high knees.

From side to side

Starting with one of the previous techniques, performing ordinary jumps. Then on two legs start jumping from side to side. You can start with short jumps, moving to longer.

Back and forth

We start the same with classic jumps. And then go to jump-back-back in the same way as from side to side. The length of jumps as regulated depending on the skills and preparation.

Jumping on one leg

This technique involves jumping on each leg in turn. Perform a 2-3 jump on one leg, then change to another. This technique is often performed by boxers.

With crossing hands

This technique is more advanced that requires a timing and the ability to coordinate hands and legs. Before each jumping, you need to move the left hand on the right side, and the right hand to the left side so that the hands are crossed. After executing the first jump, the hand is returned to the usual position, ready for the next jump. This should be performed in a rapid pace.

with crossing legs

Here is meant the same concept as during crossing hands, but legs work. Before the jump, the legs crossed out, and then return to the initial position, and also again.

To begin with, it is worth practicing such jumps without a rope.

Jumping robing rope side

If your legs are tired, or you just wanted to change the style of jumps, this technique will help you. This is the basic technique at which the rope takes place with the right or left side of you, that is, you do not have to jump over it.

« Scissors"

"The scissors are very similar to the technique" Cross-cross-", but instead of crossing legs on the side on the side, the legs go one forward, the other is back. After each leaf, the legs are returned to the initial position, opposite each other.

Double jumps

Fast rotation of brushes and high jumps - the foundations of double jumps. All you need is to turn the rope twice for one jump.

There is no need to jump too high, but if you are new, then it does not hurt. Possessing craftsmanship, you will be able to perform double jumps, breaking away from the ground at all at all.

Prepared: Kiriyenko Mark

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Reading time: 21 minutes

Jumping with a jump is familiar with many girls since the lessons of physical education at school. And its relevance is not lost over time: the rope still remains one of the most popular tools for Cardio training. It is not difficult to study with a rill with a rill and is not at all difficult. Regular training with a rope helps to burn fat, develop endurance and strengthen the muscles of the body.

Among the manifold of fitness inventory, the rope remains the most affordable and compact device. We offer you the most detailed material for training with a rolling pin: what is the benefit of weight loss, how to jump over the rope and how to build a skipping occupation so that it is useful for fat burning.

Before proceeding to the features of classes, let's figure it out in the advantages of training with a skipping rope and health.

Pluses of jumps with a rope

1. Jumping rope is one of the most energy-intensive types of training. For example, according to American studies, this kind of fitness allows you to burn to 1000-1200 kcal per hour of classes. The high efficiency of the rope for weight loss explains its popularity among those engaged.
2. Jumping with a rope is an excellent version of the cardio-load to increase endurance, fat burning, improvement of the work of the cardiovascular and respiratory system. Due to the variety of exercises, you can build an efficient training that includes high and low intensity intervals.
3. In addition to the cardio load, jumping with a rope leads a large amount of muscles in the whole body: leg muscles, hands, buttocks, shoulders, abdomen and backs.
4. The rope is a very compact sports inventory that does not take up much space. You can always take her to the street or even on vacation. In its convenience, in this regard, the rope can be compared only with.
5. Jumping through the rope is especially effective to reduce the volume of the lower body. Locally, to lose weight is very difficult, but an increase in blood flow to the "problematic" portion of the body gives an additional positive effect and contributes to burning fat. It is not for nothing that it is pliometric (jump) load is most useful for slimming in the legs.
6. Jumping with a rope in addition to weight loss improve coordination, balance, dexterity and feeling of equilibrium, which is useful in both everyday life and in occupation by other sports.
7. The rope is one of the most inexpensive tools for fitness, which is available to everyone. Moreover, you can engage with a rope anywhere both indoors and on the street. For training you need only a few space around you.
8. Jump with a skip is not only useful, but also fun. No wonder this sporty equipment is so popular in children.
9. Training with a skill strengthen the muscles that surround the ankle joint and the foot. For example, during basketball, tennis, skiing, football and other sports is often traumed by ankle due to strong pressure on bundles and muscles. Regular use of the rope helps in preventing limb injury.

Minuses of jumps through the rope

It is impossible not to say about the minuses of jumps with a skipping, as well as to warn about contraindications that have a sufficient amount.

1. For jumps with a skip, you need to have either enough space and space in the room, or the opportunity to do on the street.
2. In addition, jumping create noise, so if you live in an apartment building, it will be uncomfortable to engage with a rill at home.
3. Jumping through the rope give the load on the knee joints and ligaments, so if you are subject to similar injury, then such training is better to avoid.
4. In case of non-observance of equipment, jumping exercises give a strong load on the back and lower back, which can entail health problems.
5. Jumping through the rope are not suitable for everyone and have a number of contraindications that are very important to remember.

Contraindications for jumping through the rope:

• Pregnancy and postpartum
• Overweight (obesity of the second and third degree)
• Varicose veins and other vascular diseases
• Serious Cordial System Diseases
• Elevated blood pressure
• Diseases of the musculoskeletal system and spine
• Diseases of joints
• Eye problems, serious violations
• Asthma

If you have other chronic diseases, it is better to consult with a specialist before jumping with a skipper. Remember that even a cardio load can be used to get rid of excess weight. It is not necessary to engage in shock workouts to lose weight and lead yourself in a great shape.

Efficiency of rope skipping

The effectiveness of jumps with a rope skipping is not questioned. This is a magnificent view of a cardio-load, which will raise your pulse and launch the gauge processes. If you want to lose weight, then combine jumping through a rope with moderate meals () and after a few weeks later you will notice a positive result.

So, what is the benefit of a slimming rope:

• high burning calorie
• acceleration of fat burning processes
• strengthening muscles (especially legs)
• acceleration of metabolic processes

We recommend engaging on the interval principle. For example, alternate jumping in intense mode and jump in light mode. Interval training will give the best results in less time than standard workouts.

Ready plan How to jump with a slimming rope

We offer you ready-made playout training plans for weight loss skipping, which suggest an interval load. The following intervals are waiting for you: high intensity, average intensity, low intensity.

In this case, you will alternate jumping with a rope (Choose those you are available), running with a rope in place and walking on the spot without a rope . Perform these intervals in a circle according to a given amount of time. Every 5 minutes do rest in 1-2 minutes.

Engage in proposed programs 4-5 times a week, If possible, combining cardio-load with. You can always adjust the planning plan with a skipping racemaking or make it yourself depending on your capabilities.

For newbies:

For mid-level:

For advanced level:

If you feel that you do not fit the selected leaping plan with a slimming rope, try to adjust individual parameters, for example:

• total workout duration;
• frequency of jumps in 1 minute;
• time approaches or rest between approaches.

Jumping with a rope is considered to be less harmful load for joints than running or shock plyometric workouts. However, the classes are really secure, you need to follow the exercise technique and follow certain rules:

1. Always jump with a skylock in sneakers. This will help reduce the impact on the joints and reduce the risk of injury.

2. Engage in comfortable sportswear of preferably fitting type, which will not prevent the rope of the rope. For women, it is preferable to wear a bra or sports bodice to maintain chest while performing jumping exercises.

3. How to correct select the length of the rope? Stand in the center of the rope, as shown in the figure below. With the correct length, the handle must be at the level of your armpits, not lower and not higher. If there is no way to "try" the rope, you can focus on growth.

5. Be sure to follow the position of the body during jumps with a rope. The back should be straight, the body is tightened, the shoulders are omitted and relaxed, the elbows should be close to your body. Keep your head straight and do not lean forward during the jump. Breathing remains rhythmic and is not delayed.

6. No need to jump high and shock landing on the floor. Your jumps must be low and lighter, knees to remain soft and slightly bent.

Like this not necessary :

It may negatively affect the lower back, ankle and lap.

Compare, here proper execution , to such mild landings and need to strive:

7. Remember that it is better to make a smaller number of high-quality jumps than to do more, but without complying with the right technique.

8. Drink enough water during class. During cardio training, your body loses a lot of moisture, which can cause dehydration.

9. If you did not play for a long time or have health problems, it is better to consult with your doctor before you begin intense training with a skipping.

10. Make a few trial classes with a rope for 5-10 minutes And analyze your condition after such exercises within one or two days after. Discomfort or joint pain, shortness of breath, rapid heartbeat - these are the symptoms that will be called to limit jumps with a skipper or exclude them at all.

Exercises with a skipping rope

In addition to standard single jumps that are demonstrated above, there are still a number of interesting exercises with a rope that will help you diversify the workout and carry it not just effectively, but also fun.

If you follow the proposed plan above, try to alternate different types of jumps. Thanks to this, the body will not be able to adapt longer to the loads, which means you will work at the maximum.

1. Double jump with a rope. If you are just learn to jump with a skip, you can start with this exercise: for one circle of rotation of the jump, you make two unprecedented jumps.

2. Running on a place with a rope. Lighter exercise than jumping, can be performed as an active recreation to restore breathing.

3. Jumping side. Just jump from side to side with each rotation of the rope.

4. Jumping with skier's skier. Drain your legs with each ride of the ski rope.

5. Jumping on one leg. Please note that this exercise gives a load on ankle.

6. Jumping jumps with crossroads. Exercise for advanced when each second jump comes with crossing hands.

How to choose a jump rope for training

If you decide to start doing a rope for weight loss or heart training, then it's time to think about which rope to choose? The fitness market inventory offers a large selection of rope of different functional.

1) Simple rope

This is the most ordinary rope that is familiar to us since childhood. There will be no additional features and features here. The price of such a rope is very small, so it is suitable for those who still doubt about the acquisition of a rope or for those who want to just jump "without problems."

Material making cord and rope handles can be completely different. And from this largely will depend on its price. Some rope meets with an adjustable length, which is especially relevant if you get a rope for the whole family.

2) rope with built-in counters

Such rope in the handles a special counter is mounted, which considers the number of rotations, and therefore the jumps made. Skumps with a built-in counter are incredibly convenient for tracking progress in classes, and to fix the results.

You will know exactly how many jumps made. You do not need to install a stopwatch or count the number of jumps manually, all data will be fixed. There are also rinks with an electronic counter that can additionally reflect the duration of the session of jumps and the number of calories spent.

3) high-speed jumps

But this type of rope is ideal for weight loss. Due to the high speed of rotation, you will perform more revolutions, which means to train even more efficiently. Professionals when performing exercises with a speed skill can develop speed of rotation up to 5-6 revolutions per second! Length in such skumps is usually adjustable.

High-speed jumps are not suitable for performing complex exercises (jumps with hand crossing, double jumps, etc.). But such rope will like those who love to engage in intense training. By the way, jumping with high-speed jumps are very popular in, and it says much.

4) Weighted rope

And one more advanced version of this fitness inventory is a weighted rope. The weight of such skakasks will be sensitively higher compared to other analogues. The rope is pulled by adding weight in the handle or in the weight of the cord. The weight of such skaps can achieve even three kilograms. In some models, the weight can regulate himself.

Weighted rinks are more suitable experienced engaged in which the load with an ordinary jump is missing. And also to those who want to additionally load the muscles of the top of the body.

5) leather rope

In the leather rope, the cord is made of leather. What is the feature of such skaks? By reducing the weight of the cord and increase the weight of the handle, a specific load on the muscles of the top of the body occurs.

When the rope cord has a small weight, it rotates slower. Therefore, to increase the speed of rotation, you have to apply more effort. In this case, the main load falls on the shoulder belt. Such rope is popular even among professional athletes, for example, among boxers.

5 ready-made video training for weight loss skipping

If you do not like to independently compile a plan of classes, then we offer you 5 ready-made efficient video training with a rope. All you need is to include video and follow the exercises with the coach. Classes will take from 7 to 20 minutes. You can repeat short videos in 3-4 circles, so that a full-fledged training program came out.

1. FITNESSBLENDER: Quick Sweat Cardio Fat Burn (7 minutes)

Interval training from FitnessBlender lasts only 7 minutes, but includes a wide variety of exercises with a skipping. Coach Kelly offers you such a scheme: 25 seconds work intensively - 10 seconds are actively resting.

2. POPSUGAR: Jump Rope Workout (10 minutes)

Anna Render, the Creator of the YouTube Channel Popsugar, offers a short skipping training, which includes several exercise options with this inventory. Between the approaches you are waiting for small stops, so everyone can withstand the occupation.

3. Ekaterina Kononova: jumping with a rope (30 minutes)

Very effective cardio training in Russian with a rope offers Ekaterina Kononov. You are waiting for fat burning exercises that are performed on the interval principle. Ideal for weight loss!

4. Yneliya Skin: jumps on the rope (20 minutes)

Yneliya Skripping offers a range of exercises with a skipping, which is aimed at losing weight and burning fat in the field of hips, buttocks, abdomen and other problem areas. Excellent fat burning cardio training for 20 minutes.

5. AMANDA KLOOTS: JUMP ROPE WORKOUT (20 minutes)

Interesting and very rich training you will receive if you are engaged in this video from Amanda Klutz. You are waiting for the interval load in which high-intensity exercises alternate with low-intensity.

Jumping with a rope is not just childish entertainment, but a real training for burning calories and the development of the cardiovascular system. The rope will help you include all the body with the greatest emphasis on the muscles of the legs and shoulders. The effectiveness of jumping jumps for weight loss is not questioned: you can accelerate fat burning, increase stamina, lead to muscle tone and reduce body volumes.

Natalia Svanov

Reading time: 9 minutes

A.

Lose weight by summer is an important task for most modern women. But how to do it fast and efficiently? You can argue yourself with diets or severe power loads. But there is a habitual option - remember childhood and jump on the rope. Yes, this type of aerobic load allows you to get rid of several unnecessary kilograms and raise yourself mood.

Benefits of the skating rope for slimming belly and legs

Have you noticed that in films and sports programs, almost all athletes are warmed up, jumping on the rope? Really because it is most easy cardiotryman , and on his side - the sea of \u200b\u200badvantage.

So:

• The rope saves funds. It is much cheaper than the subscription to fitness or in the gym.
• Saves your time. You can jump everywhere, in any place convenient for you. And this means that you do not need to ride a thirty lands in the gym and spend time on the road.
• The rope is simple. Each girl can handle this gymnastic projectile. No need to master the complex exercises for this simulator. You only need to jump.
• The rope is compact. She does not take up much space, unlike the treadmill, bike barrel or even a stepper. You can put it in a box and not think about redeveloping the room.
• This simulator can be taken with you anywhere. On a jog in the park, on a picnic, for a walk with a dog, on a trip to the sea or another place if you plan and follow your figure there.
• The rope can be used for other exercises..
• The rope is fun. Children's fun does not overshable with his routine, such as classes with a barbell or treadmill.
• The rope is an effective cardiography. Naughty jumps improve blood circulation, eliminate the stools in the veins, and the vibration reduces cellulite.
• The rope acts on all the muscles of the body. The first comes to normal legs, then the stomach and buttocks. Classes with a rope strengthen and hands.
• Jumping improves the operation of the respiratory system.
• Improve endurance and coordination of movements.

Contraindications for weight loss with a rope - who to jump is prohibited?

And this simulator has its own contraindications:

• Problems with cardiovascular system. After all, jumping gives a huge load on the heart.
• Diseases of the joints.
• Rachiocampsis.
• Hypertension.

Even if now the disease does not make itself felt it is worth choosing softer types of training Since after several occupations with a rope can begin the exacerbation with strong pain.

Rules for choosing a rope for slimming legs and abdomen - what kind of rope is suitable for you?

The rope must be approached by size. Remember, in childhood, we caught him, winding an excess rope on the hand?
To determine the perfect length you need to stand on the middle of the rope and raise your hands. The handle should have to the middle of the chest. .

You can also be guided by the following recommendations:

• With growth to 152 cm suitable skill length - 210cm
• Up to 167 cm - 250cm
• Up to 183 cm - 280cm
• Up to 184 cm - 310 cm

The material is better to choose synthetic - PVC . It allows you to achieve the highest speed, and thus it is to increase the intensity of the aerobic load. After all, this is the main condition for effective weight loss.

Cotton or nylon - Very lightweight materials and disseminate them will not work. Because they create a reduced load. But such materials are ideal for beginners and people with a large body weight.

Handles at the skill must be durable and solid. Perfect - from foam rubber or neoprene. Weighted handles will be useful athletes. The usual people can overvolt their shoulder joints.

Exercises with a rope for weight loss and belly - video, photo results

To start, you need to learn a few conditions of proper training with a rope.

1. Shoes should be shock-absorbing. At a minimum, with a thick rubber sole, for example - sneakers. Well suited. It is categorically impossible to jump in the ballet.
2. Do not do on concrete or asphalt For the same reason - no depreciation. And the result of such exercises is damage to the joints. Jump on drowned soil, carpet, rubberized covers of halls and playgrounds or wooden floor.
3. Bend your knees when landing.
4. Jump as low as possible. It increases speed.
5. Twist the rope only with a brush, not the whole hand.
6. Do not raise your shoulders and do not rotate the elbows.. They must be pressed to the sides.
7. Be sure to stretch, Especially - for calf muscles and tendons. To do this, tilt forward from the standing position, touching the palms of the floor. Do the workout and for ankle and knee joints.
8. Jump in. It will save your breasts from driven, stretch marks and microtransmissions.
9. Come in rhythm training gradually. For the first two weeks, they are engaged not more than 15 minutes 2-3 times a week. With each week, increase the duration of 5 minutes.
10. If breathing is strongly knocked down, take breaks. Your body does not need strong stress.

Of course, jump only in one style is boring, especially since you do 30 minutes a day with high intensity. Therefore, we will tell how to diversify your training . Who in childhood tried to twist the girls from the neighboring yard, remember these examples.

Types of exercises with a rope:

1. Ordinary jumps on two legs.
2. Jump on one leg.
3. Jumping with a variable legs. With each turn of the rope changing the support leg. Those. We land alternately, then on the left, then on the right leg.
4. Jumping from side to side on two legs.
5. Jumping ahead back on two legs.
6. Running jumps. You need to jump with the move forward, landing on one, then on another leg.
7. Jumping with sunk shin back - Modified exercise "with variable legs". The heel is not a support leg try to touch the buttock.
8. Jumping back forward. The rope rotates not clockwise, and against it.
9. High raising knee jumps - Modified exercise "with variable legs". In the jump you need to highly raise your legs before the formation of a straight angle between the thigh and the shin.
10. Jumping, crossed legs. In the jump, you need to cross my legs, then put them in parallel to each other.
11. Jumping, arms crossed. The rope describes the direct circle, then crossed.
12. "Heel - sock." If you are in a special shoe or jump on a well-depreciable coating, you can jump, landing on socks and heels alternately.
13. Freestyle. You can come up with your own complex, which will consist of a certain set of exercises and the necessary number of repetitions. Come up for yourself your fitness program!

Lose weight with a skip - just, fun and fast, because 10 minutes of jumping replace 30 minutes of running or 40 minutes of swimming.
Jump - and improve your figure with pleasure!

Trainer Andrew Long-Midleton (Andrew Long-Middleton) from Minneapolis recommends that these 6 exercises twice a week after a light dynamic workout, changing the order every time.

Exercise 1. Jumping on one leg

Stand on the right foot and jump, withdrawing left knee up. Use your hands to move forward. Continue to jump on one for 20 seconds, trying to spend as little time as possible on Earth. Then switch to another leg.

Complete option: Perform three short jump on the right leg, try on the fourth try to pull the left knee as close as possible to the chest. Mildly land and complete the next series of jumps on the right leg. Repeat on the left foot.

Exercise 2. Side Jumps

Ryan Olszewski / Runnersworld.com

Slightly sit down, and then quickly jump left on the left foot (keep your right foot on weight). As soon as the left foot is touched by the earth, immediately press the right to the right leg rightly. Perform jumps from side to the side for 20 seconds.

If this exercise seems too simple to you, add burden or try to touch the floor with your hands.

Exercise 3. Jumping with a rotation of 180 degrees

Ryan Olszewski / Runnersworld.com

Slightly sit down, and then jump, using force to expand the body to 180 degrees before landing. Then jump in the opposite direction, turning over 180 degrees again. Exercise for 20 seconds.

Exercise 4. Jumping with boxes

Ryan Olszewski / Runnersworld.com

Stand on a box or a slight elevation. Jump and jump up immediately and a little forward. Then return to the hill. Exercise for 20 seconds.

Too easy? Select a box higher.

Exercise 5. Mountaineer

Stand right and jump as high as possible. As soon as the legs touch the floor, jump again as above. Exercise for 20 seconds. Try to land as softer.