Skipping rope - the simplest simulator in your home
Indications for use
When you start running, then you chooseSlow pace or even fast walking. Classes with a rope initially set a high tempo. You can not do less than 72 rpm. Because of the high rate of jumping, heart rate increases rapidly (heart rate), and for the first three minutes the body works in an anaerobic regime (ie, with oxygen deficiency in the muscles). This indicator is similar to running at maximum speed. After six minutes of jumping, the need for oxygen and its intake are equalized - the load becomes equivalent to running at an average speed.
In addition, the frequency of cuts increasesThe mechanical work of hands, which is 30 times higher than that of running. Therefore, thanks to jumps with a rope, the level of preparedness of the cardiovascular system increases much faster than in other sports that do not give the body such a hard work.
In addition, jumping rope contributes to the development of strength and endurance of the muscles of the legs. Running, for comparison, promotes the development of endurance only of these muscles.
Moreover, this aerobic load improvesGracefulness and coordination of movements, develops the vestibular apparatus. In general, this exercise trains immediately, and very effectively, many systems of our body, and most importantly - relieves stress, because when you jump you develop hormones of happiness.
Who better not to jump
Since the skipping rope is intense, there are a number of restrictions for dealing with it.
- You can not jump on a full stomach or during a migraine attack.
- Contraindications for jumping are also heart diseases and other ailments, in which an increase in pulse or pressure is unacceptable.
- It is not necessary to engage in jumping on rope to those who have problems with intervertebral cartilages or joints, since during the landing a person experiences a load much more than his weight.
- For the same reasons, with caution shouldTo concern to loads those, whose weight considerably exceeds norm IM. As a rule, such people have a violation of cardiac activity and an increased strain on the joints. Therefore, before you start training, it is worth consulting with a doctor.
Picking up a skipping rope, pay attention to the diameter. The optimum is 0.8-0.9 cm.
The correct length of the rope is as follows: Pick up the ends, and in the middle become two legs. Jump the rope along the trunk. In this case, the handles should be at the level of the armpits or slightly lower. If the rope is much longer, then it will be more difficult for you to control the movements, there may be problems with double jumps. If it is short, you will have to press your legs all the time.
Doing best in a tight suit, so there will be less interference for continuous rotation - the rope will not get tangled in clothes.
Be sure to wear a special bra for sports, even if you have a very small chest and in everyday life you do not wear a bra.
You can exercise barefoot, or you can - in shoes. In the first case, you can relax your lower leg, while in the shin the shin will always be tense. On the other hand, sneakers with good cushioning protect finger pads if you bounce on too hard surfaces, and protect the feet from jabbing, which can be quite painful.
For training preferable soft, lightlySpringy surface. Then the shock load decreases, and it becomes easier to repel. Basketball parquet, rubberized surfaces or carpeting (but not very soft!) Are excellent for this.
How many jumps?
Jumping with such a simulator may be the onlyKind of aerobic loads or complement others. However, as with any aerobic exercise, it's useless to train with a rope from case to case. A permanent positive effect can be achieved only by systematizing the workouts and clearly observing the schedule.
To develop a cardiovascular system,It is necessary to jump at least 15 minutes per class and at least 3 times a week. And if your goal is to lose weight, then you have to jump during the training non-stop for 30 minutes.
With what to begin?
When training with a skipping rope a large loadLies on the ankles and lower legs. To prevent possible injuries, perform special exercises before the session with the rotation of the ankles and feet, exercises to stretch the calf muscles and Achilles tendons.
If you have not done sports for a long time, jog before jumping. This will help prepare the body for the load, gradually increase the heart rate and easier to move to the aerobic phase of work.
Start jumping with the minimum possible frequency to warm up the muscles and avoid injuries. After that, the tempo can be increased.
Never land on the entire foot, only onfingers. In no case should the heels touch the floor. Jump until you feel relaxed. If jumping for you is a debilitating exercise, then jump until you can speak freely without choking. Select the minimum tempo. For monitoring, you can calculate the heart rate for 6 seconds and multiply it by 10. Optimal will be (220-age) x 0.6. To restore breathing and pulse, stop the workout and walk for 1-2 minutes.