Jumping rope. Benefits, types, techniques, program, standards, lessons

Jumping rope as part of a set of physical exercises is used as an alternative to cardio training. The benefits of this type of training allows you to include it in a complex aimed not only at fat burning, but also at muscle building.

The maximum efficiency of jumps is achieved only if the training process is properly organized (place and time of training, athlete's clothing, choice of rope, and so on).

The benefits of jumping rope for women, men, children

Jumping rope (the benefits of this exercise are great not only for children, but also for adults) pediatricians recommend that children from 5 to 10 years old must be included in their daily exercises.

The positive effect of this type of physical activity on the child's body is:

• strengthening the muscle corset of the press (strong muscles of the abdominal wall minimize the risk of developing dysfunctions of the genitourinary system in a child, and also contribute to the natural resorption of congenital umbilical hernias);
• strengthening the upper body (muscles of the arms, shoulders, back);
• promoting the formation of the child's correct posture and minimizing the likelihood of curvature of the spine;
• the development of general physical fitness.

The benefits of jumping rope for adult men and women are:

• strengthening the cardiovascular system;
• elimination of excess subcutaneous fat;
• acceleration of metabolic processes;
• the development of dexterity and coordination;
• increased endurance.

Harm and contraindications

Jumping rope, like other types of physical activity, in addition to benefits, can also harm a weakened body. In the presence of a number of diseases, after such exercises, joint diseases or bone pathologies may develop, the condition of the cardiovascular system may worsen or the spine may bend.

To avoid this, it is necessary to organize the training process taking into account the athlete's health limitations.

Contraindications to jumping with a rolling pin are:

• diseases of the spinal column (intervertebral hernia, protrusion, and so on);
• dysfunction of the heart muscle;
• blockage of blood vessels;
• varicose veins of 2 and 3 degrees;

• chronic joint injuries (especially knee);
• high blood pressure;
• pregnancy;
• the beginning of the menstrual cycle (the first 3-5 days of heavy bleeding);
• diagnosed obesity of 2 and 3 degrees (intense cardio load with such physical data can lead to overload of the heart and joints, which will negatively affect the overall well-being of the athlete).

What muscles work

Provided that jumping pin jumps are performed correctly, with the help of this type of physical activity, you can effectively work out:

• calf muscles;
• femoral biceps;
• middle and gluteus maximus muscles;
• soleus muscle;
• semi-membranous muscle;
• muscles of the press;
• muscles of the shoulder girdle;
• muscles supporting the spinal column;
• biceps and other arm muscles.

Features and effectiveness of skipping for weight loss

The effectiveness of skipping for weight loss is incomparable with other types of physical activity. For every 100 jumping rope, an athlete will be able to burn from 45 to 80 Kcal (depending on the pace of the exercise and the athlete's initial physical data).

Subject to the skipping technique, in 1 hour of continuous training, you can get rid of 700 - 1300 Kcal. In comparison, for 60 minutes of running on the track at an average pace, a person will be able to burn no more than 800 Kcal.

The extremely high speed of getting rid of excess fat is achieved by combining cardio and strength loading in this exercise. At the same time, it is almost impossible to provoke an overtraining of the body when jumping rope.

Other distinctive features of skipping are:

• the opportunity to practice in any conditions;
• the ability to combine jumping rope with other types of cardio training;
• providing a complex load on the body (achieved by using more than 5 muscle groups).

The standard for skipping by children is considered to be from 85 to 150 jumps per minute, depending on the age of the young athlete. There are no generally accepted criteria for adults due to the presence of a number of diseases in the older generation that directly affect the effectiveness of their training.

Preparation for skipping

Jumping rope (benefit is achieved only if all the recommendations related to the organization of the training process and the performance of the exercise are followed) require careful preparation from the athlete.

Choosing a rope

When choosing a rope, it is recommended that you familiarize yourself with the features of each of the 4 main types of the sports equipment in question:

Considering that the length of the rope directly affects the convenience of using the rope, the choice of sports equipment should be in accordance with the generally accepted algorithm compiled by experienced fitness trainers.

Algorithm:

1. Take the rope handles.
2. Straighten your back.
3. Stand with your feet on the part of the rubber cable lying on the floor.
4. Raise your hands up. If the length is appropriate for a particular person, then the limiting height of the arms will be opposite the armpit area.

Choice of clothes

For skipping, you should choose clothes according to the following criteria:

• wardrobe items should be as tight as possible;
• there should be no additional elements on a T-shirt or sweater (frills, ruffles, fabric inserts, and so on);
• the bra should support the chest well (otherwise jumping with a rolling pin can provoke sagging breasts or the appearance of stretch marks);
• shoes should be elastic, soft, with non-slip soles, tightly fixing the ankle;
• it is not recommended to jump barefoot, as the sole of properly selected shoes reduces the load on the joints and the spine, and its absence can provoke injuries of varying complexity.

Where is it better to study

You can jump rope in any setting as long as it meets the key safety requirements:

• the floor or other supporting surface must not be slippery;
• within a radius of 10 m there should be no foreign objects and people;
• the supporting surface should be smooth, without objects that impede the movement of the lower limbs (grass, stones);

• the ambient air temperature should be no higher than 22 degrees Celsius (since jumping rope is considered a high-intensity training, performing them in hot conditions can lead to rapid dehydration, loss of consciousness or other uncomfortable sensations);
• there should be a minimum of distractions around the athlete (focusing on the exercise increases the efficiency of working out all the muscle groups involved).

Types and technique of jumps

Jumping rope can be performed in various techniques, depending on the physical fitness of the athlete:

• jumping in place (the rubber torso should pass between the floor and the feet, minimally raised from the supporting surface);
• double jumps (the rubber cable must make 2 turns around the athlete's body in 1 jump);
• "Scissors" (at the time of the rope rotation around the athlete's body, legs must be crossed and have time to return them to their original position);

• jumping on one leg (an alternate jump is performed on the right and left legs, with a single scroll of the rope around the athlete's body);
• "Boxer" (the rotation of the rubber cable is accompanied by the movement of the legs from side to side);
• "Pendulum" (for 1 rotation of the rubber cable it is necessary to jump back and forth);
• running in place (jumping is replaced by changing legs, for each step of which it is necessary to rotate the rope around the athlete's body).

Rope exercises

Jumping rope (the benefit will be maximum if, within the same workout, you perform various exercises with the sports equipment in question, avoiding the body's getting used to the given load) can be complicated by a number of variations.

Training program for a month

The skipping training program for a month implies the inclusion of a complex with a skipping rope in training at least 2 times a week:

1. Monday:

• jumping on the spot - 30 sec;
• jumps "back and forth" left and right and back and forth - 1 min for each type of exercise;
• turning the pelvis 90 degrees in a jump - 1 min;
• swing legs forward and backward in a jump - 40 seconds for each type of exercise;
• jumping rope, holding hands in a cross position - 80 sec;
• rotation of the rope to the right and left - 90 sec;
• jumping rope according to the "criss-cross-jump" scheme - 2 * 30 sec;
• jumping in place at a moderate pace - 30 sec (hitch).

2.Thursday:

• jumping on the spot - 30 sec;
• double jump - 1 min;
• running with parallel rotation of the rope - 80 sec;
• jumping rope with movement back - 2 * 30;
• jumping rope on 1 leg with movement in a circle - 45 sec;
• squat jump - 80 reps;
• jumping from foot to foot - 3 * 90 sec;
• jumping in place at a moderate pace - 30 sec (hitch).

Typical mistakes

Below is a list of the most common mistakes in jumping rope that prevent the athlete from quickly achieving the goal set by the athlete in transforming his own body.

The most common mistakes:

• mobility of the shoulder girdle and forearms;
• insufficient speed of the exercise;
• landing on straight legs;
• landing on the entire foot at a time (correct execution of the exercise implies landing on the toe. This technique protects the knee joints from possible injury).

Results of training with a rope

Jumping rope (the benefits of regularly performing the exercise apply not only to physical development, but also to stabilize the psychological state of an athlete) can help a person lose weight, increase muscle mass, improve coordination of movements and train the vestibular apparatus.

Loss of fat while maintaining muscle mass

Considering that burning 1 g of fat requires an athlete to get rid of 9 Kcal, we can conclude that in order to reduce body weight by 1 kg, he will need to get rid of 9000 Kcal.

Reach this goal and losing weight at a rate of 1 - 1.5 kg per week will only be possible if skipping is performed regularly. At the same time, only the fat layer will participate in reducing the volume of the body, which is one of the main advantages of jumping rope.

With proper load distribution, muscle mass will remain unchanged, or grow rapidly (for example, to increase the relief of the gluteal muscles, it is recommended to combine skipping with deep squats at a fast pace).

Development of anaerobic endurance

The development of anaerobic endurance is most important for professional athletes. A trained body helps them fit into time standards and perform with a set of exercises of an advanced level of difficulty.

In order not only to develop muscle strength, but also to increase lung capacity, by establishing an even pace of breathing during sports, professional fitness trainers recommend that one of the workouts per week be completely devoted to skipping.

The duration of such a lesson should not exceed 60 minutes. Otherwise, the body will be depleted, which will negatively affect not only the general well-being of the athlete, but also his performance in sports.

Improving body coordination

Jumping rope helps to improve coordination of movements. The need to maintain balance, taking different positions of the body and rotating the rubber cable at the same time, makes the neuromuscular connections become stronger and more developed.

Having achieved success in skipping, the athlete becomes more dexterous in everyday conditions: he falls less often, falling on a slippery surface, reacts more quickly to a change in the environment, his movements become coordinated and clear.

Positive effect on the nervous system and vestibular apparatus

During a feasible cardio load that does not cause serious disruptions in the heart rate, a large concentration of happiness hormones is injected into the blood... Endorphins help to minimize the consequences of stress experienced by a person, stabilize the emotional background and relieve nervous tension.

The vestibular apparatus is also positively impacted by the need for the athlete to balance during the rope exercise.

When the first results appear

The speed of obtaining positive changes in the athlete's appearance depends on a number of external factors:

• the correctness of the exercises with the rope;
• initial parameters of the human body;
• regularity of skipping classes;
• adherence to the principles of proper nutrition (the characteristics of the diet are due to the goal set by the athlete).

Subject to all recommendations, the first results will become noticeable after 1 month. regular training. The athlete will feel an improvement in his psychological state, he will see that the body has become more flexible and enduring.

Jumping rope is one of the most effective ways to quickly improve a person's athletic form.

The benefits of such sports activities are explained by the combined orientation of physical activity of the type in question. The main advantage of skipping is its versatility and the minimum number of contraindications.

Video on the topic: jumping rope: types

Types of jumping rope:

https://www.youtube.com/watch?v=y5pKZF-czfk