Jump rope is one of the types of sports equipment that can be used to cardio training at homeYou can do it indoors, outdoors and even in the gym. Jumping rope is a very simple and affordable way to get in shape. In addition, it tones the muscles in your calves and arms, improves heart and lung function, and develop endurance. The most effective exercises with a rope are regular jumps, jumps with a change of legs, and jumps to the side.
Benefits of jumping
The main advantages of jump rope training include the following:
- training of the respiratory system
- cardio workload
- strengthening of leg muscles
- improvement of the relief outlines of the figure
- overall fat burning effect
- improved flexibility and coordination of movements
- healing effect for the whole organism
Types of jumping rope
There are many types of jump rope exercises, but the simplest and most popular are two-legged jumps and jumps with alternating legs.
JUMPING ON TWO LEGS
- Feet together, knees slightly bent
- One rotation of the rope equals one jump
- The minimum number of such jumps is 15
JUMPS WITH ALTERNATING LEGS
- Should resemble normal running on the spot
- Do not raise your legs high, just jump to a height of 3-4 cm from the floor
- One rotation of the rope equals one jump
- Count for a single leg jump and then multiply by 2
Contraindications for training with jump ropes
Like any other exercise, jumping rope or so-called skipping has its contraindications. Those who have them should not do it:
- heart problems
- weak joints, especially knee joints
- hypertension
- vascular diseases