Почему стоит добавить прыжки со скакалкой в свою фитнес-программу
Сентябрь 23, 2022
The jump rope will surely remind you of your years spent in the playground. But, even if it may seem childish, this sporting exercise is in fact very effective.
Among the physical exercises, it is also one of the most complete. Thanks to the effort it requires and the muscles it uses, it is said that 15 minutes of jumping rope is equivalent to 30 minutes of running or swimming. No wonder, therefore, that many athletes have already adopted it for a long time!
In this article, we show you the 6 main benefits of jumping rope. If you are convinced, we give you some tips at the end of the article to get you started without any problems.
What are the benefits of jumping rope?
1. Tones your body
Rope jumping works every muscle in your body. First of all, by jumping, you obviously work your legs, from the butt to the calves. Then, to be able to keep your balance and maintain good posture, you inevitably use your abs. As for your upper body, it is not left out: by constantly turning the rope, you use your arms, as well as your shoulders and your pecs.
By jumping rope regularly, you will be able to strengthen your muscles and, thus, tone your whole body. Even better: by practicing it several times a week, you will be able to see results fairly quickly.
2. Refines and burns calories
Although jumping rope increases our muscle power, it does not make us bulk up. On the contrary, it is the ideal ally if you want to refine your silhouette.
Jumping rope burns fat and calories in a rather spectacular way. In one hour of jumping rope, we burn about 700 calories. Exercise primarily helps melt fat in the buttocks, midsection, and calves. It is also very effective against cellulite. Indeed, by jumping, we provoke a massage of the muscular tissues, which helps to make cellulite disappear.
In short, the jump rope will be one of the best allies for anyone wanting to lose weight! Associated with a healthy and balanced diet, its results are very quickly visible.
3. Good for blood circulation
The massage of the muscle tissues caused by the jump also helps to obtain better blood circulation. The heart is also heavily involved in the process.
In the end, this not only reduces the risk of developing varicose veins or other venous problems, but also that of having a heart attack or cardiac arrest.
4. Improves stamina
It’s a sporting exercise that may seem easy at first glance, but the jumping rope will put your breath to the test. Your respiratory endurance will therefore be improved over the sessions. This will also be the case for your muscular endurance. Indeed, by pushing your muscles to perform the same exercise for a certain time, you will make them more resistant to the effort.
In the end, thanks to the jump rope, you will train your body to exercise for longer, without your breath or your muscles failing you too quickly.
5. Increases agility and balance
If you never jumped rope as a child, you will surely realize it during your first attempts: it is an activity that requires a lot of agility and coordination.
You will need to synchronize the movements of your arms and your feet and manage to jump only when the rope passes under your feet. A second too soon or too late will make a big difference, and the rope will end up in your feet. You also need to manage to keep a certain rhythm with your arms.
Jumping rope is also a very good exercise for balance, even more so when you decide to jump only on one foot.
6. Fights against stress
If you are stressed, a jump rope session should help you. Concentrating on the movements of your body and the rope should make you forget your worries, and the endorphin produced by this activity will take care of the rest. In the end, you will find yourself relaxed, even completely happy!
Tips To Start Jumping Rope
First, ensure that you have the right length of rope. To determine this, stand on the center of the rope and pull the handles up towards your shoulders. The rope should reach your shoulders.
When starting out, avoid jumping continuously for 10 minutes right away. Instead, begin with 1-2 minute increments followed by a short rest period.
During the exercise, it’s important to use only your wrists to move the rope while keeping your arms still.
As for the jumps, you can switch between different variations such as jumping with your feet together, alternating feet, or even crossing the rope. It’s best to start with a simple technique and gradually incorporate more advanced variations once you have gained experience. Also, try to avoid jumping too high, as small jumps are sufficient to get a great workout.
By following these tips, you’ll be able to start jumping rope in a safe and effective manner, making it a fun and beneficial addition to your fitness routine.
Adding jumping rope to your fitness program is an excellent way to improve your overall fitness and reach your fitness goals. It is a simple and affordable exercise that can be done anywhere, making it a great option for people with busy schedules or limited access to a gym.
By following these tips to start jumping rope, you can improve your technique, avoid injury, and gradually build up your stamina and endurance. As you become more comfortable with jumping rope, you can start to incorporate more advanced techniques, such as jumping on one foot or adding in double-unders.
Remember to listen to your body and take things at your own pace. Jumping rope is a high-impact exercise, so it’s important to start slowly and gradually build up your intensity to avoid injury.
Overall, jumping rope is a fun and effective way to get in shape, burn calories, and improve your overall fitness. So why not give it a try and see the results for yourself?
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