Losing weight with a jump rope - do you know anything about it? Most people understand that without physical exercise it is problematic to get the body into the desired shape, and regularly visiting a fitness center or gym is not always possible. A regular jump rope will help solve this problem. It will allow you to lose excess weight quickly, tone your body, without taking up much space, and 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 healthier 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.
The effectiveness of the jump rope in the fight against excess weight is confirmed by 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 of 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.
Jump rope for weight loss for men
A jump rope is a universal exercise tool for men and women. The only possible difference is that most often men are stronger and more resilient than women , and therefore all the exercises that have already been mentioned in this article can and should be performed by the stronger sex, but increasing the number of approaches by at least 1 time.
An important addition to exercise for men can be running, push-ups and pull-ups.
Skipping is not only a women's sport.
There is an opinion that men get into sports shape more easily than women. This is due to the structure of a man’s body and his physiological characteristics.
If you are married or in a relationship, involve your significant other in team activities. This will first of all add health and good mood , and will also give you the opportunity to spend more time together and develop common interests. Even if it’s not a theater or a movie, but just joint training in the fresh air , your companion will certainly appreciate this gesture.
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 abdomen.
Abdominal muscle training
What about the legs?
During skipping classes, your legs will not only decrease in volume, but will become toned, trained, and take on a 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
Is there any harm?
As with any load, jumping rope has both benefits and harms, and contraindications, and there are quite a few of them:
- Jumping can strengthen joints and ligaments, or disrupt their integrity if there were already prerequisites for this: old injuries, arthritis, meniscal tears, injuries and diseases of the spine, fractures, bruises and cracks. Any inflammation and injury can get worse, therefore, if you have such problems, it is better to replace the jump rope with less impact loads, for example, an exercise bike or an ellipsoid.
- As effective as jumping is in preventing varicose veins, it is also negative for an existing problem. Therefore, jumping is prohibited with varicose veins at any stage.
- Any diseases of the cardiovascular and respiratory systems can also worsen with such an intense and high load.
- During pregnancy, this type of training is also prohibited.
Skipping training program for 30 days
Experts say that when jumping rope, fat deposits begin to be burned after half an hour of intense jumping. Depending on the problem, an individual training program for weight loss is developed.
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 training program:
- 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
The most popular exercises using a jump rope:
- Major jump. The simplest type of jumping. The athlete simultaneously lifts both legs off the ground at the moment when the rope flies from below. All beginners should master this type of jumping before moving on to more complex exercises.
- Alternate jumps with legs. This method is used in speed competitions because it helps double the number of jumps per minute.
- Crisscross. The technique of such a jump is that you need to move your left hand to the right side of the body, and your right hand to the left.
- Double jump. The rope is rotated twice in one jump. Some athletes manage to complete three or even four turns of the rope in one jump.
- Jumping on one leg. The second leg bends at the knee joint and does not participate in jumping.
- Jumping with high knees. The technique is the same as in the main jump, but you must try to raise your knees as high as possible. This type of jumping allows you to burn more calories in less time.
- Slip. This method involves constant movement. It is necessary to land at a new point each time. You can move in any direction. This exercise allows you to develop reaction and coordination of movements.
- Legs to the sides. One regular jump is performed and one with legs spread to the sides.
- Scissors. The legs are spread along a line back and forth.
- Full reversals. This method involves turning around its axis while jumping.
- Crossing your legs into an X. When landing after each jump, you need to cross your legs, each time from a different side.
- Jumping with backward rotation of the rope. The various jumping options listed above can be performed, but it is necessary to rotate the sports equipment backwards.
Jumping rope is a proven weight loss method that allows you to effectively lose weight. The classes will require some preparation; first you will have to learn this simple task, and then proceed to specially designed programs.
The result will directly depend on the intensity and regularity of training. You can also use the principles of proper nutrition and adherence to a daily routine - in this case, extra pounds will not have any chance to spoil your parameters!
Jumping doesn't just help you lose weight. After a few weeks of intensive training, you will notice that doing housework or climbing stairs becomes much easier.
How to jump rope to lose weight?
At the initial stage of skipping training, it is recommended to start 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. The trainers have developed effective and simple jump rope exercises.
Even ordinary basic exercises are used for these purposes. The video will tell you about the main methods of weight loss using skipping:
[su_youtube url=”https://www.youtube.com/watch?v=ysZMdJJNa5w”]
But besides classic exercises with a jump rope for weight loss, there are also more diverse intensive courses. How to lose 8 kg in 2 weeks of skipping - video:
[su_youtube url=”https://www.youtube.com/watch?v=wZsrIf85Syw”]
Reviews
Valeria: I studied for 40-50 minutes every day. I lost 11 kg in a month. A great way to lose weight if you don't skip a workout
Olga: Maybe I’m so weak, but it’s impossible to study for more than 20 minutes. Tongue on shoulder already at 10 minutes. I studied for a week and quit. It's better to go to the gym.
Victoria: I lost 3.7 kg in a week, but I didn’t really stick to the diet
Video: jump rope for weight loss
Video: How to burn the maximum number of calories with a jump rope
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
Why do millions of people choose jump rope?
Today, a huge number of people choose jumping rope as a way to quickly lose weight. There are many reasons for this:
- cheapness of the jump rope. A jump rope costs significantly less than a monthly gym membership.
- ease of storage. It can be put in a closet or bag.
- Ease of use. You can practice jumping anywhere
- independence. You can study at any convenient time without restrictions
- a great tool for losing weight
– strengthens the respiratory and vascular system
- increases endurance
It is for this reason that the jump rope has more and more fans all over the world every day.
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 foods. 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
Photos of Ksenia before and after skipping lessons
Why is jumping rope useful?
An easy-to-use home exercise machine can not only save you money and time that could be spent on traveling to the gym, but also have a positive effect on your health. During exercise with this simple apparatus, normalization of intestinal function is observed, breathing training occurs, no worse than during running, and even heart function improves. Such exercises have a great effect on the cardiovascular system. Jumping rope is also useful as a preventive measure against varicose veins.
Training with a jump rope for at least a month can make the body more flexible, get rid of orange peel and excess fat. Among other things, endorphins are released during such sports activity - this is the key to a good mood.
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.
How many kg will I lose in a week?
It depends on your weight. The more a person weighs, the more calories they will burn while jumping rope. There are many examples of how people who exercised with a jump rope lost 10 or more kg in a week. However, it is worth noting that to get this result, you will also need to follow a low-calorie diet.
It often happens that when you start to exercise actively, you unconsciously start to eat more. This is the body’s protective reaction to a sudden loss of calories and weight. He tries to make up for losses with food. Therefore, it is very important not to overeat during training.
