Ilya Suprunenko, master trainer of the federal chain of fitness clubs X-Fit: “The jump rope is an excellent training tool that is used in almost any sport, including boxing. This is both a great warm-up and effective cardio workout. But do not forget that any kind of jumping (intense jumping) negatively affects the joints of the lower extremities. And the more the weight, the more cautious you should be about jumping rope. Keep the intervals between exercises from a minute to three, take a break between sets for at least a minute. “
Do you need a reason to get started? Please: during intensive skipping, approximately 8 kcal per minute is burned, almost the same as when running. And you can jump in any weather, don’t go anywhere on purpose and don’t adjust to someone else’s schedule.
Download an effective skipping program for burning calories and losing weight
1. Running in place
Run in place as you would when jogging.
2. Slalom
Jump from side to side with your legs joined together.
3. High rise of the knees
Raise your knees as high as possible when jumping.
4. Cross-country skiing
Jump back and forth on a count of “two” alternately with one or the other leg.
5. Jumping on one leg
Alternate three jumps on one leg and three jumps on the other.
6. Jumping with crossed arms
With every second jump, cross your hands with the rope in front of you.
Skipping not only burns fat, but also tones the muscles, and also saves bones from osteoporosis. Do not forget about safety precautions:
- Before starting your workout, you need to warm up properly. Perform several stretching exercises for the muscles of the legs and arms, make turns of the body in different directions and bends. First, jump a little without a rope.
- For exercising, you will need sporty, shock-absorbing shoes with soft soles that fit comfortably on your feet, such as trainers or trainers. The sole of the shoe should have good springiness.
- The knees should not be fully extended during landing. The entire foot should be cushioned – land on your toes, then roll onto your heel (). Land as lightly and quietly as possible, try to feel like a feather.
- Hold the rope firmly. Rotate it in small circles, moving your forearms and hands, not your shoulder joints. Hands from shoulder to elbow should be pressed to the body and slightly bent at the elbows.
- Find a position in which you will feel comfortable jumping. Relax your shoulders and keep your head straight.
- Jump on a soft surface (). Jumping on tarmac or stone surfaces puts an excessive shock on the joints and spine.
- Start exercising at a relaxed pace, then gradually increase the intensity and duration of the exercise. Skipping puts enough stress on your ankles, knees, hips and back so your muscles, tendons and joints need to get used to it first.
To make the exercises as regular and as effective as possible, try to do not only at home, but also in the gym: the trainer, if necessary, will correct the exercise technique and give useful recommendations, and observing the clear results of those who train with you in the gym will XNUMX% increase your motivation.
To achieve the best effect from the exercise program, adhere to the daily diet menu from Mariyat Mukhina and the calorie table of foods.
Attention! Giveaway!
If you want to complement your home exercises with a gym session take part in the comments contest and win a 30% discount on an individual annual freeze card from the federal network of fitness clubs X-Fit or one month of free lessons in the nearest club of this network.
All you need is to register on the gastronom.ru website and write comments on the menu recipes of nutritionist Mariyat Mukhina. Every week – a new menu (stay tuned in the section “Recipes for a Healthy Life”)! Read the rules of the competition!
Lose weight and win!
the federal network of fitness clubs X-Fit and the clinic of Dr. Mukhina “Origitea”.