Skipping rope
In the USA and Europe together with a fashion of healthy way of life skipping has got popularity and develops as a kind of sports since 80th of the last century. Sports federations are created more than in 30 countries of the world. Certainly, anybody then, jumping with a skipping rope, wouldn’t say, that he is doing skipping seriously. Children simply took in hands skipping-ropes and kept skipping since morning and till the late night.
Any training of the boxer or the basketball player does not start without jumps with a skipping rope. This simple exercise develops endurance, strengthens of cardiovascular and respiratory systems, develops spring ability, helps to get rid of fat stocks, strengthens feet muscles, makes figure harmonious and attractive.
Skipping rope, such convenient and amusing thing, – an inexpensive portable training equipment. And it perfectly works! As of burning calories, exercises with a skipping rope surpass a bicycle riding, tennis and swimming. The average person weight about 155 lbs during an hour of exercises with a skipping rope spends near 720 calories (at 120-140 jumps in a minute). The skipping rope is the elementary training available for everyone in any place and at any time. It is not just a good one – it’s the best method of increasing level of the physical preparation, without having any restrictions.
With a skipping rope in hands you can recall the childhood memories with all its games and entertainments. But if during your childhood you did not pay attention to huge advantage that jumps give to your health, and now, taking a skipping rope in hands, be guided by it.
When choosing a skipping rope, measure its length: take both handles in a hand and extend at breast level. The bottom end of a skipping rope should touch the floor. In this case its length will be optimal for your high and that is an indispensable condition for quality, effective trainings.
Jumps can be different. Begin with regular – two feet jumps, then land first on one, then on other foot. After that make 5-10 jumps on the left foot, same – on right. Repeat 2-3 times.
After a minute break make the same complex of jumps, spinning a skipping rope backwards. Then, recollecting children games with a skipping rope try all jumps that you remember.
Try not to overtire, especially at the beginning. Some people should concern about intensity of exercises in case when their weight exceeds regular norms, and those who suffer heart diseases. Normally, both those and others get to one category of risk because obesity and disorder of cardiac performance are directly connected.
For young and more prepared for physical activities people its recommended to practice double jumps during which the skipping rope is twice spins under feet while you make as much as possible high jumps. Those who made this exercise, we offer one more kind of a jumps – with a crossing skipping rope.
For that purpose you should make at first a simple jump, and then at once cross hands and jump through a skipping rope loop, extremely grouped. This kind of a jump is very useful to those who trying to lose weight because at such performance participating all groups of muscles.
Jumps with a skipping rope in the level of efficiency for a weight loss are comparable only with running. If you don’t have time to make daily jog, we recommend to include jumps in a complex of usual morning gymnastics.
Doctor Kenneth Cooper, the father of a modern physiological science, says that ten minutes of exercising with a skipping rope have same effect on cardiovascular system equal to effect, received riding a bicycle for 2 miles within 6 minutes, or for 12 minutes of swimming, or for two sets of tennis, or running one mile. It is very important in our dynamical world where each minute is invaluable, therefore try to exercise with a skipping rope at least 10 minutes. It will allow you to accelerate figure perfection, and also strengthen performance of cardiovascular and respiratory systems.
The important thing is distribution intensity. Begin jumps in quiet rate, gradually increasing it. Such rhythm of exercises with a skipping rope promotes blood circulation stimulation. Do not forget to make minute breaks to let muscles to rest and for breath restoration.
Going back to your to the childhood for just 10 minutes, will give you a vivacity charge for whole day!
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