How much do you need to jump on a rope to lose weight fast?

Skipping rope is an item not only useful for losing weight, but also one that does not require you to pay too much for visiting gyms. This is the most affordable option, with the help of which you can quickly and effectively get rid of extra pounds. You now will be interested in the question: how much should you jump on a rope to lose weight? Intensive and regular classes will give the proper effect, and the results will not take long to wait. Your health will improve, your breathing will become more even, your weight will start to go away.

Jump is useful

Skipping rope is exactly the same simulator as any other. With correct and regular lessons, the result will be no worse than after a treadmill, aerobics or swimming. The answer to the question of how much you need to jump on a rope to lose weight is simple: systematically, otherwise you will not see any positive dynamics. We need to make a clear plan for ourselves, write down the workload for each day and follow it.

Positive impact on health:

• Regular jumps on the rope strengthen the legs, make them stronger and prevent the formation of blood clots.
• There will be a marked improvement in the vestibular apparatus.
• Classes prevent the occurrence of heart disease.
• This is an excellent prevention of cellulite.

In addition to all of the above, during jumping the body releases a hormone of happiness. This means that training will charge you with positive energy for the rest of the day.

How much do you need to jump on a rope a day to lose weight?

The key question for every girl who has set herself the goal of getting rid of excess weight is what the intensity of training should be every day, so that the result does not have to wait.

First time, as soon as you start jumping rope, the frequency of classes should be divided for the whole day. There should be three approaches, taking from 10 to 15 minutes. Continue at the set pace all week, only after that the load can be increased. Previously, this is not recommended because the overload of muscle groups can cause you to get sick, and then you will not be able to do it.

Increase the pace

So, how much do you need to jump on a rope a day to lose weight? In the first week, the intensity of training will be low, but it is enough for the fat burning process to start. Moreover, the effect will continue to operate for several hours after you have already completed the jumps.

Then it's worth making a schedule for yourself for the second week. For each workout, you can add 10 minutes. Now your one approach will be from 25 to 30 minutes. Even if you feel just fine and can hold out longer, you do not have to do this

The maximum time that can be added every week is 10 minutes. The body will receive measured loads, and the muscles will not feel overexertion.

Learning to Jump Right

It's not enough to know how much you need to jump on a rope to lose weight by 10 kg, you still need to know how to do it correctly. It would seem that the easiest simulator, but still need to adhere to some rules:

• Muscles always need warm-up. It is for this reason that at the beginning of the training you do not have to jump too hard. Give your body a little time to get used to.
• When jumping, the elbows should be as close to the body as possible.
• The sight is directed only forward, the back is even.
• Do not land during a full stop jump. Only the socks should touch the floor, the heels remain in the air.

Choose a rope

During training, you should feel comfortable, for this reason, before calculating how much you need to jump on a rope to lose weight, you need to find the correct length for it individually.

This is very easy to do. Take the rope in your hands, place your feet on its middle. After this, pull the rope so that it goes along the body. The optimal length is the one that will allow the hands to stay at the chest level.

If you pick up the rope incorrectly, then during the training you will constantly experience discomfort: to press your legs or get tangled in the rope. In this case, you will not achieve any efficiency from the lessons. You will only constantly be nervous.

Exercises with a rope

You already know how many times a day you need to jump on a rope to lose weight, have made for yourself a training plan. Now it's time to start the exercises.

Effective exercise:

• The simplest jumps on two legs, we remember them from childhood.
• Alternate during the jumping of the foot (then on the left, then on the right).
• "Stray jumps." This is when in the process you move from side to side, or back and forth.
• It will be very effective to perform the exercise backwards. At this time, concentration increases and more calories burned.
• You can even make an imitation of running on the spot, gives an excellent result.

Thanks to this set of exercises, you can diversify your training every day. It will never bore you, and even on the contrary, will make the classes even more pleasant. The main thing, do not forget about individual calculations of how many minutes you need to jump on a rope to lose weight, and before time do not exceed this gap.

Reaction of the body to jumping

The most important thing in doing rope exercises is to survive the first 6 minutes. The fact is that at this time the body lacks oxygen, the heart starts to beat more often, and you feel tired. Experiencing is not worth it, it's quite normal, because you give a load to your muscles.

This condition will last for 5-6 minutes. If you can gather will power into a fist and sustain it, then it will become much easier then. The body becomes accustomed, the heartbeat is leveled, oxygen starts to suffice.

In a few weeks you will already forget how much you need to jump on a rope to lose weight. The intensity of training will increase, and you will calmly perform the exercises for 30-40 minutes at a time, without noticing the time.

When will the result

How much time you need to jump on a rope to lose weight is a question that interests every woman who has decided to engage in this type of training. The average calorie intake for 15 minutes of exercise is approximately 750 calories.

If you want to accurately calculate how much energy is consumed with a certain intensity of exercise at your weight, you need 9 calories to multiply by your number of kilograms. The result is a number that shows how much energy you burn during training. Of course, the result obtained may not seem so great to you. However, the biggest plus of jumping rope is that unlike diets, you will not then gain weight back. Kilograms will leave gradually, the result will be fixed.

How many times do you need to jump on a rope to lose weight? Each person can have this value individually. It all depends on the intensity of the classes.

Contraindications

Despite the fact that the skipping rope is the safest simulator that can be found today, there are a number of contraindications that are important to consider:

• It is not recommended to jump on a rope to those people who are overweight. The fact is that often in such cases a person has some problems related to the internal state of the body.
• You need to calculate individually how many times you need to jump on a rope to lose weight, and do not increase the intensity of training ahead of time, this is dangerous for all muscle groups.
• If you have the slightest problems with the spine, the rope is strictly forbidden, like other physical activities.
• You can not start training after eating, give your stomach a little time to digest and rest.

Now you know how much you need to jump on a rope to lose weight. Reviews about this type of training can only be found positive. All in one voice say that jumping is really effective. If the time is correctly allocated to the lessons, the result will not be long in coming. This is evidenced by the feedback of many of the trainees, regardless of age.