Jumping for weight loss

Jump rope is not only a matter of reminding us of carefree childhood, but effective trainer to compare which can only bike. Hour skipping (jumping rope) will help you get rid of the extra 1000 kcal, and strengthen the cardiovascular system. But remember, the rope is absolutely contraindicated for people suffering from diseases of the cardiovascular system, varicose veins, eye diseases, osteochondrosis, and suffered a spinal cord injury.


So, Women's Magazine invites you to think preschool and time to perform exercises with a rope.





Jump to health


If you decide to jump, you should start with 5 minutes, daily, increasing the time by 1 minute. Do start the better 3 times a week, but "experienced" may 4.





Double jump: almost without bending the knees, jump on both feet just before passage of the rope at the bottom.



Single hop: jump on each leg alternately, the free leg while bent at the knee. Legs are interleaved before each flight the rope at the bottom.



Criss-cross: when the rope flies over your head, hands crossed at the elbows, and you jump through the resulting loop.



High double jump: in the time of passage of the rope at the bottom, you draw both legs, severely bending them at the knees.


Jumping in motion

: performing a double jump, move left and right or forward and backward.



Quick double jump: you have to jump so high and so quickly scroll through the rope, so she managed to pass under your feet twice.



Scheme jumps



For beginners


First day




Double jump - 10 minutes


A simple single-hop - 10 minutes


(elsewhere specified number of minutes)




Second day




Double jump - 10


A simple single-hop - 15


Jumping in motion - 15




The third day




Double jump - 20


A simple single-hop - 15


Jumping in motion - 25





For experienced


First day




Quick double jump - 10


Jumping in motion - 15


High double jump - 10


Crosswise - 10




Second day




A simple single-hop - 10


Jumping in motion - 15


Crosswise - 15


Quick double jump - 15




The third day




Quick double jump - 10


A simple single-hop - 10


High double jump - 10


Crosswise - 10




The fourth day




Quick double jump - 10


A simple single-hop - 15


Jumping in motion - 15


High double jump - 10


Quick double jump - 20

Source:

Women's Magazine

women's web magazine