Jumping is a great aerobic exercise for the body, which improves blood circulation, increases flexibility and endurance of man, is the maximum pulmonary ventilation and actively burn fat. When doing jumping calories are consumed even harder than swimming or running, and this means that you can lose weight much faster.
In order to lose weight, you can jump in different ways:
To classes not tired, to jump best to the rhythm of the music. If in a gym or at home are dumbbells, you can jump with dumbbells in hand, but their maximum weight should not exceed 2 kg. enough To start regular jumping, but in the future they can complicate, for example, adding arm swing.
Excellent results can be achieved by jumping rope or on a trampoline. For reviews, jumping for weight loss with the use of the rope the most efficient, but to achieve the desired goal you need to engage regularly, starting with 5-10 minutes a day and gradually increasing the duration of sessions to 20-30 minutes.
Before embarking on a complex exercise of jumping for weight loss, you need to make small warm-up, including tilts, leg lifts to chest, squat, circular rotation of the light head and little jumps.
Directly jumping complex includes seven exercises, which follow each other without breaks and pauses:
Completing the cycle, you should rest for a few minutes and repeat the exercise again. Once all the cycles and repetitions will be performed, you can stretch and lie for 2-5 minutes.
As already mentioned, consumption of calories when jumping substantial. According to this indicator, these exercises are not inferior to training on the cardio equipment, and some types of fitness and does leave behind. For example, doing in one hour dancing or aerobics you can burn 350-400 calories, and just 15 minutes of jumping rope burns as much as 200 kcal (at an intensity of about 100 jumps in one minute).
Knowing this, it is easy to calculate how many calories burned while jumping rope for one hour. The figure is 600-700 kcal, approximately the same number of calories consumed during intense weight training.
Jumping rope is an ideal option so as all that is required is some space and free time, as well as the actual projectile – jump rope.
You need to start training with a light load, with exercises for about 10-15 minutes a day. After a week of training in this mode you can gradually increase the duration of employment, bringing them up to 30 minutes a day. If you want to workout for 10-15 minutes, they should also be added gradually, taking into account overall health. Waste of 700 calories when jumping within the hour justified only in the case of good physical fitness and no contra-indications.
Jumping rope for weight loss is only effective with regular exercises at least 30 minutes daily. Exercises should be preceded by the traditional warm-up, and to complete the training should be a gradual decrease of the speed of the lesson, you can not in any case sharply to interrupt the jumping and stop.
Starting position for all exercises with a rope the next: straight back, feet together, elbows bent so that brushes were at the hip, the rope in his hands. The traditional jumping on two legs can vary from the following jumps:
Jumping for weight loss, for reviews, give the desired result quickly enough, but finding the desired shape, it is not necessary to throw a workout. To control the weight and not gain extra weight again, you can reduce the duration of sessions to just 15 minutes a day. Do not forget about proper nutrition and to monitor the size of the portions.