Jumping on the rope for slimming belly and legs – video exercises, recommendations, result

Slimming with a skip – easy! Rules of exercises with a rope for slimming belly and legs. Rules for choosing a rope – which will suit you? Video exercises for weight loss with rope, reviews – on Lady-Magazine.Com

Lose weight by the summer is an important task for most modern women. But how to make it quickly and efficiently? You can starve 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.

See also: New way to lose weight – Roplep Skipping.

Benefits of the skating rope for slimming belly and legs

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 – sea benefits.

So:

• 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 three-way lands in the gym and spend time on the road.
• The rope is just. Each girl can handle this gymnastic shell. No need to master complex exercises for this simulator. You just need to jump.
• Skinking compact. It does not take a lot of space, unlike the treadmill, bike barrel or even a stepper. You can put it in a box and not think about redevelopment of 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 to follow and follow your figure.
• The rope can be used for other exercises.
• Rope is fun. Children’s fun does not overshable with his routine, such as, for example, classes with a barbell or treadmill.
• The rope is an effective cardiac. Naughty jumps improve blood circulation, eliminate the stools in the veins, and vibration reduces cellulite.
• The rope acts on all body muscles. The first comes to normal legs, then belly and buttocks. Classes with a rope strengthen and hands.
• Jumping improves the operation of the respiratory system.
• Improves endurance and coordination of movements. 

Contraindications for weight loss using a rope – Who to jump is prohibited?

But jumping, unfortunately, not recommended by all.

And this simulator has its own contraindications:

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

Even if the disease is now not allowed to know, It is worth choosing softer types of training, Since after several occupations with a skipping 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 approach. Remember, in my childhood we won it, winding an excess rope on the hand?
To determine the perfect length you need to stand up 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 reach the highest speed, and thereby – 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. Ideal – from foam rubber or neoprene. Weighted handles will use athletes. Ordinary people can overvolt them shoulder joints.

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

For the beginning you need to learn a few conditions of proper training with a rope.

1. Shoes should be shock absorbing. At a minimum – with thick rubber sole, for example – sneakers. Good suitable Special running shoes. 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 – damage to the joints. Jump on drowning ground, carpet, rubberized coatings of halls and playgrounds or wooden floor.
3. Bend your knees when landing.
4. Jump as low as possible. This increases speed.
5. Twist the rope only with a brush, And not your hand.
6. Do not raise your shoulders and do not rotate the elbows. They must be pressed to the sides.
7. Be sure to make a stretch, Especially – for calf muscles and tendons. To do this, perform tilts ahead from the standing position, touching the palms of the floor. Do the workout and for ankle and knee joints.
8. Jump B Special bra. It will save your breasts from driven, stretch marks and microtrase.
9. Come in rhythm training gradually. For the first two weeks, do not more than 15 minutes by 2-3 times a week. 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, jumping only in one style is boring, especially since you are 30 minutes a day with high intensity. Therefore, we will tell, how to diversify your training. Who in childhood tried to jump from the neighboring yard, remember these examples.

Types of exercises with a rope:

1. Ordinary jumps on two legs.
2. Jumping on one leg.
3. Foot snaps. With each turn of the rope changing the support leg. T.E. we land alternately, then on the left, then on the right leg.
4. Jumping from side to side on two legs.
5. Jumping forward back on two legs.
6. Running jumps. Need to jump with the movement forward, landing on one, then on another leg.
7. Jumping with sunk shin back – Modified exercise «with variable foot». The heel is not a supporting leg try touching the buttock.
8. Jumping back forward. The rope rotates not clockwise, but against her.
9. High raising knee jumps – Modified exercise «with variable foot». In the jump you need to high raise the legs until the formation of a straight angle between the thigh and the shin.
10. Jumping, crossed legs. In the jump, you need to cross 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 that will consist of a certain set of exercises and the required number of their repetitions. Come up for yourself your fitness program!

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