Training with a rope

A jump rope is one of the types of equipment that will help you perform cardio training at home, on the street, and even in the gym. Jumping rope is a very convenient way to get your body in shape, in addition to toning the muscles of the calves and arms, improving the work of the heart and lungs, as well as developing endurance. The most effective exercises with a jump rope are regular jumps, jumps with a change of legs, jumps to the side.

The benefit of jumping

The main advantages of jumping rope classes:

• respiratory system training
• cardio load
• improvement of posture
• strengthening leg muscles
• improvement of relief contours of the figure
• general fat burning effect
• improvement of flexibility and coordination of movements
• health effect for the whole body

Types of jumping rope

PRINCIPLES OF JUMPING ON TWO LEGS:

• Legs together, knees slightly bent.
• One turn of the rope is equal to one jump.
• The minimum number of such jumps is 15.

JUMPS WITH ALTERNATION OF LEGS:

• Should resemble running in place
• You should not raise your legs high, it is enough to jump to a height of 3–4 cm from the floor
• One turn of the rope is equal to one jump
• The calculation is carried out for a jump of one leg, and then multiplied by 2

Contraindications for training with jump ropes

Those who have:

• heart problems
• weak joints, especially knees
• hypertension
• vascular diseases