Sliding jumping jumps: benefits, results and reviews. How to lose weight with a rope quickly in 2 weeks?

The jump rope has long ceased to be children's fun - today it is a popular and effective simulator that allows you to get rid of excess weight and tighten the figure.

The ideals of female beauty more and more are inclined in favor of a fit, slender body, which makes many figured ladies attach a mass of effort To achieve such a result. Spend a lot of money to obtain an effect in the gym, sometimes we do not pay attention to improvised sports equipmentmore affordable, but no less effective.

Simple rack from childhoodWhich many of us have forgotten in childhood, can bring your figure in perfect shape.

In this article we will consider the benefits from classes with a skipper, some effective exercises and find out if there are positive results for those who have been using this device for some time.

Rope for effective weight loss

Long -standing   The name of children's fun "jumping jumps" has gone the past, and today exercises with this inventory are modern name " skiping "(in  translation from English skip means jumping). Let's figure out how effective lotting for weight loss.

Fitness trainers and nutritionists unanimously claim that classes with a rope they will help you lose weight No worse than advertised diets. But note that in such classes you do not deprive yourself of a vitamin diet as it were with a diet. Full nutrition plus playing sports It is a significant plus for the body and figure.

Also, according to energy consumptions, classes with a skip give results like these run for long distancesBut the effect manifests itself much faster. Per 15 minutes classes in the body are burned 200 kcal. Especially after constant training, this will become noticeable in the hips and on the legs.

15 minutes jumping jumps are equal 40 minutes Running. Make conclusions and decisions yourself.

Advantages of classes with a rope for weight loss:

• similarity on efficiency with cardio traffic (treadmills, exercise bikes)
• positive effect on posture, flexibility
• strengthening the endurance of the body
• ease of use
• available price compared to subscriptions to fitness centers and gyms

In this way, jumping with a skipper a very effective tool for weight loss, which also positively affects cardiovascular, respiratory system and muscle tone as a whole. If you add a relaxing tea party with green tea and honey after classes, the benefits will double, and good mood Will not leave you throughout the day.

The benefits of the rope for weight loss

If you, for some reason, have lost your former appetizing forms or have not yet acquired them at all, quickly look for a jump rope On the mezzanine or run to the nearest sports store. After all, it is precisely jumping on the rope that the simplest a way to quickly get into shape.

The main plus of these classes is after a couple of months of such training, devoting them only 15 minutes a day, men will turn to your legs with admiration. After all, simple jumps on the rope is fine put the muscles of the buttocks And make your legs slim.

Also, with regular classes with a rope, an effective struggle with the worst enemy of women occurs - cellulite. This is due to the fact that jumps strengthen the muscles from the inside, improve the outflow of lymph and reduce skin sagging On the legs and buttocks. Long classes with a rope will already create an obstacle to the appearance of cellulite again.

Thus, all through two to three weeks classes You will already notice certain changes in your body. The body will become stronger, and the mood is good, because, positive changes in the figure They cannot but affect the emotional state.

How to choose a jump rope for weight loss?

In order for jumping with a rope to bring the desired effect, and the classes themselves are comfortable and do not constrain movements choose the right rope. To do this is quite easy: the most important thing is to choose its length.

The selection of the jump length is carried out in two ways:

• Fold the rope in half, check its length on outstretched hands - the ends of the rope should reach the floor. Just get out if they are on the floor - the rope is too long for you, worth choose the option in short
• Take the handles of the rope in each hand, stand in its middle and look where the ropes go. In a stretched form, they should reach you approximately to the chest. If the rope is longer or shorter - it is worth picking up a more suitable inventory

Also look at the pens - They must be comfortable and non -slip, so that during training they did not slip out From your hands.

Now the choice of jumpsers has become more diverse. In stores you can choose simple ropes for children and adults, weighted rope or ropes with a calorie counter.

It is the last version of the jump rope is suitable for people who want reset extra pounds. After jumping on a special sensor, the number of calories that you lost will be displayed. This can stimulate you continue classes further Or postpone them the next day if the level of calories spent suits you.

Slimming rope program

If you do the right thing on the rope - the effect will not be long in coming. But the keyword is in this phrase "right." Otherwise, fatigue and lack of result Not only will they spoil your mood, but will not give the improvement that you strove for.

Make it a rule that you need to jump only on socks, pressing his elbows to the body and holding his back straight.

At the very beginning of training, about 1-2 weeksTry to alternate training and rest. Moreover, to avoid excessive loads, do rest twice as much in time than classes. That is, if you jump 1 minutegive yourself a rest minutes 2-3 And, if possible, continue classes. Carry out training 3 times a week.

From the second week, when you already feel more hardy, start doing 4 times a week And reduce the proportion of the time spent on training and rest. Now A minute of jumping will be equal a minute of rest.

In the third weekwhen you have already achieved certain results, try to jump Without rest, 10 minutes. If you succeed, try to improve training results and in other ways:

• increase the speed of jumping
• make cross -jumped jumps
• jump alternately on one and the other leg

There is no limit to perfection. Improve your exercises, go to the intended goal and you will definitely succeed.

Racking for weight loss: how much do you need to jump?

The number of jumps on the skating rope will depend on your excerpts and sports inspiration. But in no case do not do too intensively, especially in the first week of training. After all lactic acidwhich will be postponed in the muscles after reinforced classes, will be reflected severe pain throughout the body.

In the first days of training, start small - do not devote time to jumps more than for 5 minutes. The number of jumps per minute - no more than 80. Gradually increase the amount of time spent - strive for a half -hour line. But again, do not jump to wear, it is better to make a couple of approaches 15 minutes eachthan to endure 30 minutes.

Within three months of constant training, your success can get closer to hour. During this time, make 4-5 breaks for 2-3 minutes. Speed \u200b\u200bper minute - 100 - 120 jumps.

Having achieved such a result do not strive for Olympic indicators. This time is enough to maintain beautiful slender outlines of the body.

Video: The jump rope helps to lose weight!

Exercises on the rope for weight loss of the abdomen

Slipping gives forms not only to legs and buttocks, but also promotes weight loss. In this section, you will find out what exercises should be performed so that your tummy becomes flat and beautiful. Jumping should be performed no more than 30 times, until the moment, until you feel the burning of muscles in the abdomen.

• Fold the rope in half, take it in your hands and raise them. Make tilts in different directions
• Sit on the floor with straight legs. Fold the rope twice or four times and stretch in your hands. Reach to your socks and try to wrap them with a rope
• Jump on a rope, lifting your knees high - it will tighten the muscles of the lower press

Engage with a skipper at least 3 times a week, use more healthy fruits and reduce the volume in the diet fast carbohydrates In the form of confectionery and flour products and enjoy the result!

Lacking legs for losing weight

The essence of jumping on the rope is that they do not contribute to weight loss - After classes, the legs have a beautiful trained shape. And, most likely, this is still more plus than a minus. After all, it is much more pleasant to watch on the fit of sports legsthan on thin sticky legs.

To achieve sporty tight legs effectyou can do quite a variety of exercises with a rope. You can do it classic jumps, or alternating.

Try to bring your speed to a running state. The best option is 120 jumps per minute.

The optimal options for exercises for losing weight legs are:

• Classic jumps with two legs at the same time
• In the opposite direction
• Running in place
• Double jumps when when bouncing you twice make a rope rope
• Alternating jumps from one leg
• Jumping with a crossed rope

The choice of jumps entirely and completely depends on your fantasies and skills, because not everyone can do all the exercises. But constant training will allow You have the opportunity to try more and more new options.

Losing weight with a rope in two weeks

There is nothing impossible in life. In two weeks, provided that you will engage in 10-15 minutes, it is quite possible to improve your forms and reset to 6-8 kg. But if you have problems of the cardiovascular system and musculoskeletal system, then such exercises absolutely contraindicated.

When performing only four exercises in two weeks You will notice a significant result! Let's look at these exercises:

• Perform 10 times Drying on two legs 10 times on the left, 10 times On the right leg, 10 times I simulate the run
• Draw or imagine a line in front of you. Each time, jump and land in different directions of this line. Start from 15-20 times
• Cross your hands with a rope at the waist level and jump. You will do such jumps through time. That is, once you jump in a classic way, the next time - crossed and again classic
• Sove your two lines. One in front of you, the other is behind. Give one or the other line alternately. Repeat 10 times for each line

Reviews of people who performed these exercises very positive. Perhaps at first it will be difficult for you to perform some exercises, but if you have planned plan to lose weight in two weeks, one way or another, this goal must be achieved.

Video: Slimming 8 kg in 2 weeks with a rope

Racking for weight loss for men

The jump rope is a universal remedy for men and women. The only difference is that most often men are possible stronger and more resilient than women And therefore, all the exercises that have already been mentioned in this article can and should be performed by a strong floor, but increasing the number of approaches at least 1 time.

An important addition to classes for men can be running, push -ups and pull -ups.

There is an opinion that men easily acquire a sports formthan women. This is due to the structure of the body of a man and his physiological features.

If you are in marriage or in a relationship, add your soul mate for command classes. This is first of all add health and good mood, and will also give you the opportunity to spend more time together and start common interests. Even if it is not a theater or movie, but just joint training in the fresh air - Your companion will certainly evaluate this gesture.

Losing weight with a rope: results

If you do at least four times a week and devote to classes about 15-25 minutes, then after five classes you will see that your hips have become smaller, and the buttocks and legs became More fit and elastic.

A month later, they will join them and tummy. If you add exercises with a rope for the abdomen to jumps, then on it a pleasant relief will seem to the eye.

During Two months Regular classes will increase the endurance of the body, the body will gain a beautiful shape and improve the general condition of the body. Go in for sports and the body will say thank you!

How to lose weight quickly with a rope: reviews

After analyzing numerous reviews on the pages of various forums, we can conclude that racking is an excellent home simulator. Buying with its affordable price and ease of use, this sports equipment is gaining more and more fans daily.

Girls and men who did not even use any tricky exercises, but simply correctly engaged with a skipper A certain amount of time notes an excellent result: improvement of well -being and significant changes in your body.

If you want to have seductive forms and shine on the beach in the summer, then exercises with a rope - simple but effective method fulfill your desire. Do regularly and as a result you will get a fit body and good mood.

Video: jumping jumps for weight loss