Weight Loss Exercise

Jumping rope is not just a warm-up or an active children's game, but a great way to deal with excess weight. Of course, there are some nuances here. They consist in the correct choice of a skipping rope, a competent approach to training. Compliance with both points will allow you to find the coveted harmony and a positive impact on overall health.


  • 1 What types of rope are "> 1.1 Weighted
  • 1.2 Speed
  • 1.3 Electronic with built-in calories burned counter
  • 1.4 Conventional with rubber cable
  • 2 Rope sizes
  • 3 How many calories can I burn?
  • 4 Where to jump with a skipping rope?
  • 5 What clothes are most convenient for jumping?
  • 6 The benefits of jumping rope
  • 7 Contraindications to training
  • 8 Training program and rope exercises
    • 8.1 Week 1-2
    • 8.2 Week 3-4
    • 8.3 Week 5-6
  • What types of jump ropes are there?

    There are several types of jump ropes in specialized sporting goods stores.


    Differ from the others in perceptible weight. Pretty complicated to use. Jumping with a weighted skipping rope to an unprepared person is not quite easy. Classes with this projectile load the muscles much more, which contributes to their increase in volume.

    High speed

    Ideal for burning body fat thanks to a huge number of jumps, which is impossible to achieve with heavier species. It is recommended to purchase a high-speed rope for those who want to lose extra pounds in a short period of time.

    Electronic with built-in calories burned counter

    Calculation is carried out by entering your own parameters into the counter after weighing, and the rest of the work on the exact amount of calories spent during a workout is already carried out by the built-in program. Electronic jump ropes are much more expensive than usual, they are available in two types - heavy or high-speed.

    Conventional with a rubber cable

    The most simple and affordable sports equipment, familiar to everyone since childhood and from physical education lessons. Ordinary jump ropes are much cheaper than high-speed, electronic, weighted, but also suitable for weight loss training.

    Rope size

    They are determined by the length of sports equipment and are measured in meters. Three sizes are ideal for adults:

    • 2.4 m;
    • 2.7 m;
    • 3m.

    For a person with a height of 165 centimeters, a jump rope 2.4 meters long is suitable. You should focus on this parameter taking into account your own growth.

    Full confidence in the correct choice of equipment allows you to get a small test. The rope is taken by both handles, they stand straight, straighten the back, put the legs on the cable. Hands begin to lift up. A suitable skipping rope allows you to raise both handles to the armpits.

    There is nothing wrong with buying a longer inventory. The size can be adjusted with special handles that shorten the cable. The main thing is not to choose a short rope, because in this case it will become simply impossible to do.

    How many calories can be burned ">

    Most people in vain consider a skipping rope ineffective in the fight against obesity. It helps to lose weight quickly. During an hour of training, a person with an average weight of 65 kg can lose about 800 kilocalories.

    This indicator is indicative. The exact amount of calories lost is directly related to the intensity of your workouts. High loads are not suitable for beginners. People who have not previously practiced intensive classes should start with small loads.

    When the muscles of the body are fully adapted, movements during jumping are performed on the machine, the intensity is increased. This allows you to fully concentrate on the breathing process, since you no longer have to spend all the time and effort to correctly perform each movement.

    Where to jump with a rope ">

    You can also jump at home. Of course, one should take into account the fact that in the limited space of a small room it is quite difficult to jump with a wide amplitude. The optimal place for training will be an area of ​​1 by 2 meters, where the ceilings reach a height of up to 2.5 meters.

    You need to think about the fact that not all the neighbors from below will like to listen to the fact that someone from above is jumping on the ceiling. To exclude a similar situation, it is better to cover the floors with a slightly springy, but always soft material. A rubber fitness mat is available for this purpose.

    Of course, it is best to jump rope on the street, for example, on the court, if there is one in the yard. For those who do not live in their own home, or do not want to engage in front of all residents of a high-rise building, the gym is an ideal option.

    What clothes are most convenient for jumping ">

    It is preferable to train in sportswear. The form should be chosen tight-fitting, sewn from a breathable fabric that allows you to freely jump and not restrict movements. Women should wear a sports bra for the duration of the lesson.

    It’s better to shoe light models of sneakers. Ankle fixation should be soft. This will provide good lateral stability. It is necessary for the uniform distribution of loads on the joints. This reduces the risk of injury and injury.

    The benefits of jumping rope

    Training increases muscle tone, strengthens the buttocks and legs. Another indisputable advantage of jumping is the elimination and prevention of cellulite. This is achieved by normalizing the lymph flow, which allows you to eliminate structural changes occurring in the subcutaneous fat layer.

    Contraindications to training

    Jumping rope is not recommended for people with injuries and diseases of the musculoskeletal system. Refrain from classes should be in the following situations:

    • If a person suffers from migraine attacks. Due to the dispersal of blood flow, a headache can suddenly occur right during the jumps.
    • After the next meal. A high degree of load exerted on the body is not the best way to affect a person who has recently eaten tightly. Workout should be started at least an hour after eating.
    • The high intensity with which jumps are made adversely affects an unhealthy heart and can trigger a worsening of the condition.
    • People with diseases of cartilage, joints, should also refrain from jumping ropes. This is especially true for those who have knees hurt. You can start jumping only with the permission of the doctor.
    • Being overweight can also be an obstacle. Excessive obesity is not the best option. If the normal weight should be 60, and the person weighs 90, jumping can negatively affect the condition of the spine and destroy the joints.

    Training program and rope exercises

    The process of fat burning works according to a certain scheme. First, carbohydrates are burned, and only then, when a person sings well, the body begins to actively get rid of fats. And for the training to bring results, you need to jump at least 30 minutes.

    Week 1-2

    Train every other day. The intensity is low. The order of classes with alternating loads and rest is as follows:

    1. Jump 10 minutes.
    2. The cable is folded four times, winding behind. A few minutes stretch in different directions.
    3. Without straightening the rope, the projectile is transferred to the front. Grasp the ends and raise them in their hands, making the maximum tilt back. The head must not be thrown back. Do this exercise for at least 3 minutes.
    4. Again 10 minutes of jumps, but now with turns in the opposite direction.
    5. Lying on their back, the rope is folded four times, raised above the body. The legs are bent, transferred through the cable, making sure that the back does not rise from the floor, and then straighten. They return the legs to their original position, bending, transferring through the cable, unbending and lowering. You need to do up and down about 20 repetitions.
    6. Again ten-minute jumps, but on one leg - 5 minutes on the left, and then 5 minutes on the right.

    Week 3-4

    The mode of employment is replaced: a training day - a day of rest - two training days - a day of rest - a training day, and so on. Intermediate exercises reduce, and the time for jumping increases:

    1. 15 minutes complete single ordinary jumps.
    2. They become one leg on the rope, pull the rope, taking the other leg as far back as possible. Hold in the accepted position for 20 seconds. Do 10 repetitions on each leg. This exercise improves coordination, tightens the muscles of the buttocks.
    3. Ten minutes perform double jumps. They imply that for each jump they make two turns of the rope.
    4. They sit on the floor, straighten and close their legs. The rope is folded four times, it stretches to the heels, clings to the feet and is delayed for 20 seconds. Do 10 repetitions without stopping.
    5. Complete the workout with regular jumps, which are performed without a break for 15 minutes.

    Week 5-6

    The last two weeks have been training already under the program: 2 days of trainings in a row, replaced by days of rest, and then 3 days of classes, again a day to rest, again 2 training days and so on. You need to jump at a faster pace for the first 10 minutes:

    1. Start with regular jumps for 15 minutes.
    2. Tilts are made from a standing position with the rope folded in four, without bending the knees, and then returned to their original position with the projectile moving forward. Perform 5 repetitions.
    3. Reverse jumps for 20 minutes.
    4. Sitting on the floor, legs stretch forward. One leg is bent and put on a skipping rope, leaning back. They do not touch the floor, but fix the position a few centimeters from it for 10 seconds, again take the initial position. Do 5 inclinations, then change the leg and do the same number of repetitions.
    5. Jumping crosswise. By the fifth or sixth week, if the workouts of all the previous days were completed correctly, the level of training already allows you to begin to perform them. They imply the crossing of hands when the cable is lifted overhead to form a loop into which they jump during the jump. Try to jump like this for at least 5 minutes.

    This training program, designed for a month and a half, allows you to lose from 3 to 5 kilograms, improve your mood, make your calves graceful, and your buttocks elastic and toned.