Complex on a jump rope for weight loss. Skipping: a set of exercises with a skipping rope. Video: jump rope training program for beginners

As children, many of us could jump rope for hours. This one is simple Sports Equipment was a good helper V various games and competitions. Today, skipping (or skipping) is a popular activity for losing weight. Fitness trainers are developing new exercises, and numerous users are giving feedback about positive results.

During exercise, the main load falls on problem areas of the body: legs, hips, buttocks. Thanks to this, fats are effectively broken down, and after long-term regular exercise, weight loss in the abdomen and sides is observed.

The movement of lymph in tissues is stimulated and congestion in blood vessels is eliminated, which helps get rid of cellulite. As a result, the legs acquire beautiful shapes, the buttocks become elastic, and the skin on the thighs becomes toned. Jumping rope develops flexibility, plasticity, tones all muscles and improves your posture. At the same time it is well strengthened respiratory system and blood circulation improves. Another important advantage is the low price of equipment - 150-250 rubles. It takes up almost no space, does not require any maintenance, and is convenient to take with you on the road.

Why is jumping rope ideal for losing weight?

Heavy loads and high intensity exercise cause hypoxia (lack of oxygen). In between exercises, the body tries to recover faster. The lungs begin to actively inhale air, and the blood is saturated with oxygen, which penetrates all vessels and cleanses the cells of fatty deposits and toxins. For these complex processes, the body requires additional energy, and it takes it from fat reserves.

The weight loss results in the photo before and after a month of regular exercise look impressive. For every 15 minutes of training, 200-300 Kcal are burned. According to experts, in 30 days most people manage to lose 5-7 kg. And if you stick to proper nutrition, follow drinking regime and alternate with other exercises, you can lose even more weight.

How to choose a jump rope for weight loss?

To make it convenient, choose it based on your height. To do this, straighten the rope, stand in the middle and pull the ends up - they should reach the armpits. The optimal cable diameter is 8-9 mm.

The retail chain offers to lose weight using the following jump ropes:

• with a rubber cable – standard models with plastic handles;
• weighted – with increased load on the muscles;
• high-speed – provide fast rotation and more jumps;
• electronic – equipped with a built-in sensor for counting jumps and burning calories.

Inexperienced people are better off using high-speed or electronic. After getting used to it, a certain pace and duration has been developed, they move on to the heavier version. Such workouts not only help you lose belly fat, but also help you sculpt your entire body.

How and how much to jump to lose belly fat?

In order for classes to be as effective as possible, you must not forget about comfortable clothing. It is better if these are tight-fitting things for fitness training - a top, T-shirt, leggings, leggings. Women should wear a bra that supports their breasts well. If exercise is not a regular habit, then start gradually. In the first few days, it is enough to train for 5 minutes in the morning and evening - 2-3 times a week. You should jump slowly, maintaining a certain pace.

They begin to increase the intensity after the respiratory system gets used to the stress. After 10-15 days, the duration of training is increased to an hour, adding 5-10 minutes every week. It's better to take short breaks. During this time, you can do other exercises, such as spinning a hula hoop around your waist. Working on losing belly fat with the help of jumping should bring benefits to the body, so overloading the heart and blood vessels is unacceptable. When your breathing begins to become difficult, you need to switch to other easier exercises. If trembling appears in the muscles, you can put one leg forward and bend the other - this gives it a short rest.

You should do at least 5,000 jumping ropes every day. A significant result becomes noticeable after 2-3 months of regular training. To speed up the process of losing weight, you can exercise several times a day and take fat burners, such as Thalia.

Jumping rope table

To understand exactly how many calories are burned per hour, you need to proceed from your own body weight and the number of jumps per minute (also take into account that). The energy consumption table helps you effectively build a weight loss program at home.

Exercises:

• Simple jumping on two legs - slowly rotate the rope and jump on your toes, gently pushing off the floor. When landing, bend your legs slightly at the knees. Gradually increase the pace.
• Double – the exercise is performed slowly. Make 2 jumps per revolution.
• To the sides - on two legs, moving back and forth, left and right.
• With a change of legs - perform each revolution and at a fast pace. Jump alternately on your left and right foot. Outwardly it looks like running in place.
• Speed ​​– work very quickly, raising your knees high.
• Tilts - fold the equipment several times and take it by the ends. Stretch your arms forward and bend methodically. Exercise helps in losing weight in the abdomen, sides, and back.
• Turns - holding the folded rope with outstretched arms, turn the body left and right.

• How much time is allocated for each exercise? The optimal duration is at least 2 minutes. In this case, the rope can be rotated alternately forward and backward.
• You should not jump immediately after eating. You should start classes in an hour.
• Before training, you should do a light warm-up to warm up your joints and muscles. Raising your toes and alternately rotating your feet in one direction and the other are good for this.
• Initial body position during exercise: back straight, legs together, elbows bent. In each hand there are ends of a jump rope. When jumping, do not bend over, keep your head straight and look straight ahead.
• Elbows should be as close to the body as possible. This will help you rotate the rope using just your wrist force.
• When jumping, relax your abdominal muscles - this makes the load easier. The legs should spring softly when pushing off. You should not land on your entire foot at once. Start on your toes, bending your knees slightly.
• After training, it is advisable to take a short walk and then take a warm shower.

Contraindications

Exercises with a jump rope for weight loss put a lot of stress on everything internal organs and systems. Intensive classes have some restrictions:

• problems with the kneecaps, diseases of the joints, cartilage (arthritis, arthrosis, bursitis);
• diseases of the bones and spine;
• migraine;
• hypertension, heart and vascular diseases.

The complex should be developed together with a fitness trainer. Taking into account all the characteristics of the body, it looks less intense and saturated than standard exercises for weight loss.

Losing weight with a skipping rope - do you know anything about it? Most people understand that without physical exercise Getting your body into the desired shape is problematic, but regularly visiting the fitness center, Gym It does not always work. A regular jump rope will help solve this problem. She will let you reset excess weight quickly, tighten the body, without taking up much space, without requiring special conditions for training. In this article you will find instructions on how to lose weight using a jump rope at home.

Skipping efficiency

Can you lose weight by jumping rope? Yes, the effectiveness of exercise is higher than from dieting, running, swimming. The effectiveness of skipping is confirmed by the fact that 200 kcal are burned in 15 minutes. Even with an average pace of exercise, gradual fat burning occurs.

A jump rope is an excellent cardio exercise machine that allows you to normalize the functioning of the cardiovascular system and respiratory organs.

Skipping - get healthy and lose weight with a skipping rope

Jumping allows you to:

• lose weight;
• pump up, tone muscles;
• tighten the skin, reduce the appearance of cellulite;
• get rid of toxins;
• develop flexibility, endurance, coordination of movements.

They confirm the effectiveness of the jump rope in the fight against overweight and consumer reviews. There is a known case where a person jumped for 13 hours a day and lost 60 kg in 6 months, adhering to a normal diet.

Jumping rope - a simple way to achieve slimness

How much should you study?

How long do you need to jump rope to lose weight? The frequency and intensity of the exercises depend on the amount extra pounds. If necessary, you can lose weight in a week, but you will need to exercise for a long time and often.

Jumping rope at an intense pace of exercise increases blood pressure and heart rate, so you should not try to lose weight quickly.

The duration and frequency of jumps are selected individually, focusing on the physiological characteristics of the body. The first week of classes should consist of short 5-minute workouts so as not to overload the body. Before classes, do a warm-up - 5-10 squats, bends, rotations with elbows, shoulders, and hands. You should start with simple jumps, performing them not too high and quickly, and most importantly correctly. Gradually the pace and height increase.

On the first day of classes, it is enough to complete 100 jumps. With each subsequent day of the first week, the number of jumps increases by 50, the second - by 100.

To track the effectiveness of the program, you can weigh yourself daily before and after training, and record the results in a table

From the second week, high jumps, figure eight, scissors, double jumps, and body stretching exercises are introduced, combining them with basic ones. Weight loss at this time is hardly noticeable, but the weight loss effect accumulates. After a two-week period, improvements in weight are already observed.

Don’t think that if you jump more often and faster, you will burn more fat and calories. Pronounced, lasting results from training will be ensured by regular exercise and a balanced diet.

What is the first thing to lose weight?

When skipping, like running, your whole body loses weight. First, the sides and stomach lose volume, then the hips and legs. Minimal noticeable weight loss in the arm area.

Fat burning when jumping does not always occur evenly throughout the body. It is unlikely that you will be able to lose weight on purpose; it is better to seek help from a trainer to select a suitable training program.

Will it help you get rid of your belly?

Skipping promotes general weight loss and maintains body tone, but there are certain exercises that allow you to lose belly fat.

Exercise 1. Make yourself comfortable, sitting on the floor. One leg is bent at the knee, the foot steps on a rope folded in four, the other is straightened. The back is gradually tilted back. When it touches the floor, the bent leg is pulled to the chest using a cord. After this, the exercise is repeated from the starting point.

Example of an exercise with a jump rope while lying down

Exercise 2. Position yourself standing with your feet shoulder-width apart. The double folded cord is held in hands raised up, tilting left and right.

Bendovers with a jump rope while standing

Exercise 3. Sit on the floor with your legs straight. The equipment folded in four is held in front of you in your hands, trying to reach your toes with it.

Repeat each of these exercises 20-30 times until you feel a burning sensation in the abdominal area.

Abdominal muscle training

What about the legs?

During skipping classes, the legs will not only decrease in volume, but will become toned, trained, and gain beautiful shape. The following exercises will allow you to correct the volume of your legs:

• basic jumps;
• movements to the sides, backwards;
• running in place, moving forward;
• double jumps.

Note: the choice of exercises for losing weight in your legs is arbitrary. It is recommended to start with simple jumps and gradually move on to running.

Muscles trained by jumping rope

Skipping training program for 30 days

Experts say that when jumping rope, body fat begin to burn after half an hour of intense jumping. Depending on the problem, it is developed individual program workouts for weight loss.

Class schedule for the first two weeks

The first 1-2 weeks of exercise should be light. Jumps are performed every other day, alternating with rest 1:1. Approximate sequence:

• 10 minutes of basic jumps;
• bending with a rope back and forth, to the sides (at least 3 minutes each);
• 10-minute reverse jumps;
• exercises for the abs;
• alternate jumps for 5 minutes on each leg.

Class schedule for 3-4 weeks of training

During this period, jumping should prevail over intermediate exercises. Sample program workout:

• 15-minute basic jumps;
• exercises to tighten the muscles of the legs and buttocks (10-15 min.);
• 10-minute double jumps;
• abdominal exercises (10-15 min.);
• 15-minute single jumps.

The average person cannot perform more than 100 jumps/minute. This indicator should be your guide.

Beginning athletes can break the number of jumps into stages, performing sets of 30, 50, and 20 jumps.

Monthly skipping program for weight loss based on the number of jumps/day

How to jump rope to lose weight?

On initial stage It is recommended to start skipping classes in sets of 5 minutes, gradually increasing the training time to half an hour. After getting used to it, the duration of the jumps is increased to an hour, performing 4-5 approaches during this time.

On speed days, the emphasis should be on performing the exercises quickly, the rest of the time focusing on the duration of the exercises.

An example of the sequence in which to perform jumping rope for weight loss in the table

The benefits of jumping rope for weight loss

During skipping, most of the muscles of the body are trained. But if your task is not to pump up muscles, but to lose weight, you need to jump using a certain technology. Trainers have developed effective and simple exercises on a jump rope.

Even ordinary ones are used for these purposes. basic exercises. The video will tell you about the main methods of weight loss using skipping:

But besides classical exercises There are also more varied intensive courses with jump rope for weight loss. How to lose 8 kg in 2 weeks of skipping - video:

Selecting training equipment

To make skipping sessions comfortable and effective, it is important to choose the right jump rope for weight loss. The product comes in:

• ordinary, consisting of a cord and handles;
• with a special weighting agent that increases the load;
• equipped with a counter that records the number of jumps;
• with a system for measuring the number of calories burned.

The standard diameter of the rope is 8 mm. It is chosen based on one’s own growth and ease of use.

This table will help you choose inventory of the appropriate length

How does jumping affect the body?

Marina: I've been skipping for a month. I jump every evening, devoting half an hour of time to the activity, and in total I perform about 1,500 jumps. Did jumping rope help me lose weight? During this time, I lost 3 kg without denying myself my favorite food. After 3 weeks of training, the volume of the hips decreased by 5 cm, the body became toned and slimmer.

Photos of Marina before and after a month-long skipping lesson

Ksenia: Two months ago I decided to jump rope, the reviews about these exercises are only positive. I worked out regularly, doing 2000 jumps per day. The body tightened, the sides became smaller.

Photos of Ksenia before and after skipping lessons

Bottom line

Skipping classes will help you lose weight and tone your body. Armed with the knowledge from our article, perseverance and determination, you can start losing weight with a jump rope. Regular exercise will allow you to get rid of extra pounds, reduce the appearance of cellulite, become slimmer, improve your heart rate, normalize your breathing, and improve your mood.

How to jump rope correctly? Specially designed programs will help with this. Their intensity and content depend on the individual indicators of a person.

How long should you jump? This indicator will be different for each person. On average, it is possible to lose 3-5 kg ​​in a month, but there are intensive programs that allow you to lose 8 kg in 14 days.

Skipping is used as an independent set of exercises and combined with other activities. A balanced diet will improve the effect of exercise.

Today, in the age of the craze for gyms, complex and expensive sports equipment, the jump rope was undeservedly forgotten. But in vain. After all, this simple invention, familiar to every schoolchild and used for general developmental physical exercises, can significantly improve the contours of the figure, tighten muscles and get rid of extra pounds.

In fact, today the jump rope is used for warming up in professional sports. With its help, boxers and football players, runners and gymnasts warm up their muscles. It provides intense cardio without overworking or injuring your joints. In the fitness industry, jumping rope is also valued for its ability to burn significant amounts of calories and improve body shape.

What types of jump ropes are there?

• Weighted. When exercising, a person has to load his muscles more. Suitable for trained lovers of active warm-up.
• High-speed. Allows you to make the maximum number of jumps in a minimum period of time.
• Electronic. These smart devices are able to show the number of calories you burned during an activity.
• Shells with a rubber cable. The most unpretentious and budget ones. However, with regular exercise, they are effective for losing weight and gaining strong muscles.

How to choose the right jump rope?

Take the projectile in your hands, lower the middle of the cable to the floor and step on it with your feet. If the jump rope suits you, the handles will be located in the armpits.

However, you should remember that it is better to take a longer option: if it is too big for you, the cable can always be reduced by cutting it.

Conditions for classes

Of course, you can try jumping at home. If you have a fairly spacious room in your apartment, where you can allocate a free area of ​​about 1x2 meters with soundproofing of the floor, you can actually practice there.

However, not everyone has such capabilities. Therefore, it is best to jump outside during the warm season. The gym remains an absolutely universal option.

For girls, it is best to choose a tight-fitting, lightweight one. sportswear from natural or specialized sports materials. This is important so that the body has the opportunity to breathe so as not to cling to the rope while jumping. Don't neglect sports bra models - they will support your breasts during intense movements, providing you with comfort during exercise.

Shoes must have a special sole and gently but securely fix the foot in the ankle. The ideal option is high-quality sneakers.

Why is jumping rope beneficial?

• Such exercises are an ideal cardio load, that is, activities that burn subcutaneous fat. To start this process, it is important to jump for at least 40 minutes. Approximately 1000 calories will be burned in an hour.
• Exercises with a jump rope significantly increase your heart rate, but place little stress on your joints, reducing the likelihood of various types of injuries.
• In addition to losing weight, with regular exercise you will correct your posture, develop coordination and improve the condition of the vestibular system.
• Almost all muscles are worked out well: arms and back, shoulders and chest, abs and buttocks, thighs and legs.
• The heart and blood vessels are strengthened.
• Exercises with a jump rope are universal: they are suitable both as a warm-up and as main exercises. It is very effective to alternate them with power loads, for example, push-ups, planks.

Who are these activities contraindicated for?

Firstly, there is a danger for people who have problems with the spine. For example, the displacement of the intervertebral disc progresses due to jumping, which has a compression effect. Secondly, joint diseases are an obvious contraindication.

If you have migraine attacks, active jumping, dilating blood vessels and accelerating the blood, can cause a headache. Cardiovascular diseases do not involve such serious cardio loads as jumping rope exercises.

If a person’s weight significantly exceeds normal values, you must first reduce it and only then practice jumping, otherwise you can simply destroy your own joints.

In addition to absolute contraindications, there are also recommendations for those who can use a jump rope. The main one is the ban on exercise after eating. At least an hour must have passed since your last meal.

Lesson scheme

A set of exercises with a skipping rope for different periods and degrees physical training noticeably different. We bring to your attention a universal program that allows you to gradually move from simple activities to more complex ones.

Exercises for 1-2 weeks

• 10 minutes – random jumps.
• Fold the rope of the jump rope four times, place it behind your back and forcefully stretch it with your hands in different directions for about 3-5 minutes.
• Place your feet shoulder-width apart, stretch the apparatus in front of your chest to the width of your outstretched arms and lift it for 2-3 minutes. Try to move your hands as far behind your back as possible, but do not throw your head back.
• 10 minutes – random jumps back.
• Take a lying position on your back. Stretch the rope, folded in half, in front of your chest. Raise your legs, take them behind the rope, straighten them and lower them back to the floor. You need to do two sets of 12 times.
• As a cool-down, use jumping jacks, alternating legs: alternately on one and the other.

Exercises for 3-4 weeks

The alternation of loads should be as follows: 1 day of classes - day of rest, 2 days of classes - day of rest. Then everything repeats itself.

The main principle is to increase the load in the form of jumps and reduce the number of intermediate exercises.

• Warm-up with a jump rope should be at least 15 minutes.
• Step on the middle of the cable on the floor with one foot, move it back and keep it tense and extended for 5 minutes. This exercise not only tightens the muscles of the thighs and buttocks, but also develops a sense of balance.
• Jumping with a double rotation of the rope should continue for 10 minutes.
• Sit on the floor, fold the cable in four and reach for the heels of your straightened legs. Hook the projectile on them and hold your body in this position for about 3 minutes.
• The complex is completed by single jumps - 15 minutes.

Exercises for 5-6 weeks

The main goal is to increase the number of jumps in the same time. Jump faster and more intensely, so your cardio load increases and, accordingly, the number of calories burned.

• Jump for 15 minutes at a new, faster pace.
• Place the cable folded four times behind your back as far as possible. Without bending your knees with your legs brought together, lower your body as low as possible. Bring your arms straight forward with the rope and lift your body up with a straight back.
• 20 minutes of jumping in the backward direction.
• Sit on the floor with your legs straight. Bend one of them, step on the projectile and straighten it, lifting it about 10 cm above the floor. Freeze for 2-3 minutes. Repeat with the other leg.
• 5 minutes of criss-cross jumping. The difficulty is to get your feet into the loop of the rope formed by crossing your arms.

Play sports, take care of yourself and be healthy!

Have you timed it? Then let's go:

If you liked the exercises, you want to start doing them, but before that, take a closer look at each one, then read on:

Or download a printed version:

1. Warm up

Jumping in place. Minimum lifting of the legs off the floor, so that the rope can slip through.

2. Alternate jumps

Jump on the right leg, jump on two legs, jump on the left leg.

3. Boxer

Jumping from side to side. Jump to the left, jump to the right, this is how boxers train.

4. Pendulum

Jumping forward and backward.

5. Running in place

We run in place (without moving), skipping each step through the rope.

6. Scissors

Jumping with legs crossed, changing the position of the legs behind and in front. Example: left foot in front, right foot behind, then vice versa.

7. Advanced scissors

A more intense version of scissors. From the previous exercise we remove the intermediate stage, when the feet are shoulder-width apart, and continue to do scissors.

8. Compass

Feet together - jump, feet shoulder-width apart - jump. A simple exercise to help you relax before doing the next one.

9. Knees up

Jumping with high knees, alternating legs.

10. Heels up

Jumping with your heels thrown back.

11. Forward - backward

Jumping from heel to toe. The main thing is to maintain balance.

12. Loop

Alternating jumps: regular jump, loop jump.

13. Twist

Jumping with knees bent. The knees first point in one direction (left), then in the other (right).

14. On your heels

Jumping on your heels. A strenuous exercise that may feel uncomfortable. Also, you may not be able to do it right away. If your heels bounce off the surface, you can choose shoes with softer soles, however, too soft ones are not recommended (choose a middle ground).

15. March

Jump with one leg extended forward, then jump on both legs, then jump with the other leg extended forward.

16. Fast March

The same exercise as March, only we remove the intermediate option from it (a jump on both legs), that is, a jump with the left leg extended, then a jump with the right leg extended.

17. Left - right

Jump on one leg, then jump on the other leg. For example, 5 times with the left, then 5 times with the right (more is possible).

Exercises with a skipping rope are familiar to everyone early childhood as accessible, technically challenging and fun. All you need is desire and a jump rope. To this day, the exercise is fraught with many hidden, insufficiently illuminated results from regular use. Many people don't realize that positive result, which will be a consequence of their regular exercises with a skipping rope.

The benefits of training

Everyone knows that with age, the human body begins to lose muscle mass, the density of bones decreases, they become thinner, become brittle, and decrease metabolism bone tissue . The entire human skeleton becomes less strong.

Through experimentation and observation, it has been found that with regular exercise, bone density and bone metabolism are significantly increased and fragility is eliminated. Constant exercise gives body protection from the “silent killer” called osteoporosis.

Regular intensive exercise significantly increases a person’s energy, general endurance body. Long and regular exercise doing great things on a jump rope impact on the human cardiovascular system. The body becomes “whole”, “tight”. Movements become more energetic.

Why do people choose to exercise with a skipping rope? These are some of the basic training general strengthening of the body, preparation for other physical activities. The load in these exercises is quite large, which makes it possible to use them “independently,” since hour-long workouts will allow you to spend up to 2 thousand kilocalories.

Types of exercises

At different tempos

• Slow. Such jumps are basic for older people. They begin with a leisurely rotation of the rope, and at the same time, at the moment of the jump, you need to slightly bend your knees. The pace of jumps and swings is slow. Approximately 2 seconds per jump. With one swing we do no more than 1 jump.
• Average. The pace increases. One jump is made per second. Breathing is smooth and calm. The back is flat and straight. When jumping, it does not hunch over or lean forward. Press your elbows tightly against the person’s body.
• Fast. The speed of rotation of the rope increases. The speed of both jumping and arm swings depends on the physical fitness of the person. How faster movement hands, the more number of revolutions jump ropes can be done in a period of time.

Jumping with alternating legs

As a result of jumping, we change the leg on which we jump. Alternately change the left with the right. You can choose any one depending on your preferences and physical capabilities. Execution technique: conventionally, we do “running in place”; with one swing of the jump rope, each leg separately makes springy movements “from the floor”, jumping and spinning the rope around itself.

On each leg separately - you need to jump at an average pace, alternately on the right and left legs, jumping on both in between.

Jumping with body movement

• Back. The jump rope is positioned in front of you. Rotation is carried out both forward and backward. Jumps are performed backwards.
• Forward. Standard jumps at a slow or medium pace with the body moving forward.
• Left, right. With each jump, the body moves to the left or to the right.
• Eight. Classic low jumps with the body moving along the contour of an imaginary “figure eight”, first forward, then repeating the same pattern, but moving backwards.
• Tall. With effort, you need to jump to the maximum height with rapid rotations of the rope.
• Low. When performing this exercise, your legs should be bent at the knees. Jumps are carried out with a minimum separation from the floor.
• Double jump. These jumps are quite difficult, especially for beginners. Having made one high jump, you need to have time to make at least two turns of the jump rope.
• With body rotation. Alternate rotation of the body to the right and left. This type of jumping perfectly works the muscles in the waist, hips, and buttocks.
• Cross jumps. Jumping in place with crossed legs.
• Jumping with backward rotation of the rope. During exercises, the rope rotates backwards.

Warm up before exercise

At a young age, you can start training with a skipping rope after a minimal warm-up of the feet. You need to start with light loads, gradually increasing the pace. For example: two minutes of jumping alternate with two minutes of rest. A total of 10 approaches lasting from 15 to 40 minutes.

In middle age (from 35 to 55 years), training begins with a mandatory warm-up. First you need to warm up the muscles of the arms and legs using rotational and massaging movements. Jumps are carried out at a slow and medium pace. One approach - 60 seconds of jumping - alternated with a two-minute rest. The number of approaches is from 5 and above.

For older people before training the body need to prepare. Preparation for the process can take a long time, depending on the “starting state”. Start with walking, warming up, running in place, light jumping in place. At the same time, the results will not only meet, but also exceed expectations. The risk of fractures is minimized, and the strength of the arms, legs, and body will increase significantly.

Workouts with a jump rope for weight loss

Girls and women of any age dream of a slim and toned figure. A straight back and proud posture give determination and self-confidence. Exercises for weight loss with a skipping rope will help you achieve results.

Jumps are performed at an intense pace. As a result fast pace A huge amount of calories are burned, many muscle groups are worked.

The maximum “weight loss” effect can be achieved only with an integrated approach. A mandatory component of this process is diet, proper nutrition, giving up bad habits (alcohol, smoking), hardening the body, dousing cold water, regular training and exercises with a skipping rope.

To reduce the volume of the legs, hips and buttocks, jumping on two legs, on one leg, or on legs bent at the knees are suitable.

To reduce waist size, movements with a body turn in a jump (hips) to the right and left will be effective.

It is advisable to alternate jumps with “working” the abs, for which we hold a jump rope folded in four in front of us with outstretched arms and bend forward, to the right and left, and backward.

Jump rope exercises for 30 days

Exercises with a skipping rope can be divided into stages:

1. For pensioners, it is enough to achieve a duration of “continuous total jumps” of ten minutes a day. During training days, take a day break every three days. In the first month of training, the increase occurs gradually. On the first day one minute. Every three days we increase the duration of training by one minute and so on up to 10 minutes.
2. Young, physically fit people need to increase the load weekly (depending on preferences) from 15 to 40 minutes.
3. At the age of 35-55 years, classes should be divided into 4 weeks. The duration of the jumps is taken into account in pure time - when we jump.

• first week - 15 minutes a day;
• second - 20;
• third - 25;
• fourth - 30.

Remember about the mandatory breaks between approaches.

It is advisable to conduct classes on outdoors in the warm season, in cold weather - in a well-ventilated room.

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