Skipping is the cheap way to lose weight

Jump rope or skipping rope is the cheapest cardio. Want to lose weight — jump. Want to train the heart is a jump. Is simple enough, just need to pick the right jump rope and an exercise program.

Skipping rope is not child's play, but serious sports equipment

The most popular, rubber, rope is sold in any sporting goods store, worth a penny, suitable for beginners and experienced athletes. But note that the rubber harness shock like the whip — can be abrasion.

Skipping (literally in English — "jumping") — a full-fledged sport, although not Olympic. In the UK since the late 1990-ies has British Skipping Rope Association, which annually organizes the world Cup jumping rope. Skipping is a great workout for Amateurs. To pump the heart muscle, to tighten the calf and lose unnecessary pounds, quite a jump for 10-15 minutes a day. An hour of exercise with a rope a man of average height weighing 70 kg can burn 720 calories. Before you start training, you only need to choose the inventory and equipment.

How to choose

The soft plastic jump rope (speed rope) safer, but to deal with it not everyone can: it weighs only about 150 grams, and to twist it, you need more effort. But it can help to make a greater number of revolutions. Therefore, it is a speed rope was set the last world record — 96 rpm for 30 seconds.

For those who want feet to train more hands and suitable rope with heavy handles. As a weighting can be, for example, mounted to handle the counters of revolutions and calories. Last squeak — jump rope with a charger for the batteries. The battery is located inside the handles: you jump and the battery charged.

It is important to determine the appropriate length prygalok. Take the rope by the handles and step on her feet. Handles should be at chest level or slightly higher. Have professional skippers skipping in short — it's easier to perform tricks. For example, "Kankan" when jump feet crossed, as if set down in Turkish.

How to jump

Warm up with skipping rope — a great alternative to the time "the cross" on the treadmill. You should start with 30 seconds per day, gradually increasing the time by 10-15 seconds. The normal duration of the workout, again, is 10-15 minutes. The best speed — moderate, not more than 80-90 rpm.

"First of all, jump rope trains the cardiovascular system, explains personal trainer skipping Elena Kovylina, whose master-class will appear in the TV channel "LIVE!" in autumn. — Parting with excess weight is just a nice bonus." At the request of "LIVE!" Elena described a possible scenario training — for beginners and advanced users.

Beginners:

• the usual jumps;
• jumping kick ball change (alternating between jumping on left and right leg);
• jumping "knight's move" (the same as jumping with change of legs, only one leg extended forward at 30-40 cm);
• jumping in the half squat;
• jumping with slow rotation (to make two small jump during a full revolution of the rope).

Athletes:

• the usual jumps;
• jumping with the rotation of the rope in the opposite direction;
• running forward and jumping rope at the same time;
• jumping on one leg;
• jumping from setting foot in the position of "heels together — toes apart";
• jumping double turnover (one jump skipping rope pass twice under your feet);
• jumping with slow rotation.

Source: www.jv.ru/news/item/id/17416