Skipping? ... Skipping rope!
Do you know that no trainingbasketball player or boxer can not do without jumping rope? Yes, this simple exercise develops endurance, strengthens the cardiovascular and respiratory systems, helps to get rid of fat deposits, strengthens the muscles of the legs. In the United States jumping rope has a "scientific" name - skipping (skipping, from the word "skip" - to jump).
Skipping is considered an independent sport, andin more than 30 countries of the world, its sports federations have been created. In our country, jumping competitions with rope basically take place in yards or in physical education, but the pleasure from it is not less. Obeying the speed of modern life, it is so difficult to allocate time to yourself and your health. Therefore, we are all looking for ways to improve health.
Research scientists show that ten minutesskipping lessons have an effect on the cardiovascular system equal to that obtained when riding a bicycle 2 miles for 6 minutes, or for 12 minutes of swimming, or for two sets of tennis, or when running for one mile. This is very important for the ever-busy and all the time hurrying on their business men and women. Therefore, not an hour, not a half and not two you need, but only 10 minutes. Do not be lazy! Skipping is an excellent tool to combat excess kilograms. And in its effectiveness even surpasses swimming and bicycling. Only a quarter of an hour these simple exercises can burn about 200 kilocalories.
With the help of jumping rope you develop flexibility, sense of balance and coordinationmovements, correct your posture, work out caviar, shoulders, arm muscles and abdominals, which, of course, improves the figure. Skipping also contributes to the rapid removal of toxins from the body, eliminates stagnant phenomena in the veins on the legs, which serves as an excellent prophylaxis for varicose veins. Contraindications for training with a skipping rope are problems with intervertebral cartilages or joints. Therefore, it is better to consult a doctor before starting workouts.
You can perform a variety of jumps: on two legs, on one, forward skipping rope andBack, with a cross and without. At first, it is not necessary to be particularly zealous, too strong with the unaccustomed load on the heart, no one else was brought to the good. Try to start to execute in a row on 20-30 jumps in different ways 3 approaches. Start jumping at a steady pace, gradually increasing it. Such a rhythm of exercises with a rope helps to stimulate blood circulation. Do not forget to take minute breaks for resting muscles and restoring breathing. During lessons, the back should be straight, the elbows are pressed to the body, the rope should be rotated with the hands.
Training does not require expensive season tickets to the fitness club, a special sports form. The only thing you need is the rope itself, and the room is more spacious, of course. Important correctly choose the length of the rope for classes - it will be easier for you,the load will increase, and the process of losing weight will accelerate. So, if your height is up to 152 cm, then the length of the rope should be 210 cm, with an increase of 152-167 cm - length of 250 cm, at 167-183 cm - 280 cm, with an increase of more than 183 cm - 310 cm. purchase on the rope is not specified its length or you do not know what your height is, then follow the rule below. Clamp both handles into the palm of your hand and pull it out at the chest level. The lower end of the rope should touch the floor. In this case, its length will be optimal for your growth. This is a prerequisite for quality and effective training.
