Slimming jumps
When solving the problem of excess weight, people, as a rule, reconsider their diet. This is the right approach, but physical exercises should not be neglected, since only they are able to maintain muscle tone, give the body relief shapes and prevent skin sagging. Good results can be obtained if jumps for weight loss are present in the set of exercises.
Jumping is an excellent aerobic exercise for the body, as a result of which blood circulation improves, a person's flexibility and endurance increases, maximum ventilation of the lungs occurs and fat is actively burned. Jumping uses up calories even more intensively than swimming or running, which means you can lose weight much faster.
Jumping for weight loss: options for performing
In order to lose weight, you can jump in different ways:
- Normal indoor jumping without additional strength exercises;
- Jumping exercises for weight loss;
- Jumping using special equipment - rope or trampoline.
So that classes do not get bored, it is best to perform jumps to rhythmic music. If there are dumbbells in the gym or at home, then you can jump with dumbbells in your hands, but their maximum weight should not exceed 2 kg. For a start, ordinary jumps are enough, and in the future they can be complicated, for example, by adding hand swings.
Excellent results can be achieved by jumping rope or on a trampoline. According to reviews, jumping rope for weight loss is the most effective, but to achieve the desired goal, you need to do it regularly, starting from 5-10 minutes a day and gradually increasing the duration of classes to 20-30 minutes.
Jumping for weight loss: a set of exercises
Before proceeding with the complex of jumping exercises for weight loss, you need to do a small warm-up, including bends, raises of the legs to the chest, squats, circular head rotations and light low jumps.
The jumping complex itself includes seven exercises that follow each other without interruptions and pauses:
- Jump squat. It is performed from a straight stance by squatting and then jumping up. You need to land on your feet, while your legs are slightly bent at the knees, not at the hips. Then the same exercise is performed with hip flexion. Repeat 20 times;
- Jumping on two legs. Light low jumps for a minute with legs slightly bent at the knees, hands on the belt;
- Jumping for weight loss in the Plank pose. Take an emphasis on straight arms, straightening your legs and pulling in your abs. Then jump, spreading your legs as much as possible to the sides. With the second jump, the legs are "thrown" to the center. Do it 20 times;
- Jumping on one leg. Classic jumping first on the left and then on the right leg. Run 20 times each;
- Jumping with legs. Having jumped up on the right leg, it is necessary to simultaneously bend the left leg at the knee and bring the knee to the stomach. When landing, return to the starting position - feet on the floor. Repeat 20 times for each leg;
- Jumping "scissors" in the Plank pose. Take an emphasis on straight arms, then push off with your left foot from the floor and jump to bring your knee to your chest, with the next jump you need to change legs. When doing it, you should not tear your palms off the floor and round your back;
- Exercise "shaking". Stand up straight and begin to hit the floor with small heels in such a way as to induce vibration in other parts of the body. To relax the muscles more, you can additionally shake your hands. The exercise takes 1 minute.
After completing the cycle, you should rest for a few minutes and repeat the exercises again. Once all the cycles and repetitions are completed, you can stretch and lie down quietly for 2-5 minutes.
How many calories are burned when jumping rope
As already mentioned, the consumption of calories when jumping is very significant. According to this indicator, such exercises are not inferior to exercises on cardiovascular equipment, and some types of fitness are completely left behind. For example, doing dancing or aerobics for an hour, you can burn 350-400 kcal, and in just 15 minutes of jumping rope, as much as 200 kcal burns up (with an intensity of about 100 jumps per minute).
Knowing this, it is easy to calculate how many calories are burned when jumping rope in an hour. This figure is 600-700 kcal, about the same number of calories spent during intense strength training.
Jumping rope is an ideal option for practicing at home, since all that is required is a little space and free time, as well as the actual equipment - the rope.
Jumping rope for weight loss: a set of exercises
It is necessary to start classes with a small load, giving the exercises about 10-15 minutes a day. After a week of training in this mode, you can gradually increase the duration of the exercises, bringing them to 30 minutes a day. If you want to work out for another 10-15 minutes, they should also be added gradually, taking into account the general well-being. The waste of 700 calories when jumping for an hour is justified only in case of good physical fitness and the absence of contraindications.
Jumping rope for weight loss is effective only with regular exercise for at least 30 minutes daily. Exercises should be preceded by a traditional warm-up, and the workout should be completed by a gradual decrease in the rate of exercise, in no case should you abruptly interrupt jumps and stop.
The starting position for all exercises with the rope is as follows: straight back, legs together, elbows bent so that the hands are at hip level, the rope in the hands. Traditional jumps on two legs can be diversified with the following jumps:
-
The effectiveness of jumping rope for weight loss On one leg (first on the right, then on the left);
- Alternating legs alternately (imitation of running);
- With crossing the rope;
- With the movement of the rope in the opposite direction (back);
- With a passage back and forth;
- With a gradual rotation around its axis.
Jumping for weight loss, according to reviews, gives the desired result quickly enough, but having acquired the desired shape, you should not give up training. To control your weight and not gain extra pounds again, you can reduce the duration of the exercise to just 15 minutes a day. Also, don't forget about proper nutrition and watch your portion sizes.
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