At home is the best way to keep fit during a period of self-isolation. This will require the right skipping rope, the right technique, patience, and imagination. Yes, and some more free space so that the jump rope does not damage the chandelier and the surrounding interior. Do not also forget about comfortable clothes in which it will be easy and comfortable to jump.
A bit of arithmetic
On average, when jumping rope, a person weighing 55-60 kg can lose up to 750 kcal in 60 minutes. Not everyone can afford to jump a Rope for an entire hour, and it’s not worth it – just 5 minutes a day for a month will radically change your body.
Let’s calculate: if 750 kcal is one hour of jumping rope, then in 5 minutes, you will lose about 60-65 kcal. At first glance, this is very small, because 100 grams of butterscotch contains 355 kcal and about 500 kcal in a chocolate bar. But do we want to achieve the desired result in a month? We consider: at least 1800 kcal per month will disappear almost effortlessly, in pleasure. And then, are you not going to jam these little gymnastics with sweets?
Even 5 minutes of a jumping rope requires a little preliminary warm-up. To do this, it is necessary to warm up the feet and hands a little, paying special attention to the hands. For example, you can make ten circular movements of each of the listed body parts in both directions. Then stretch a little, do the inclines, a few squats. Ready? Then we arm ourselves with a skipping rope and proceed to the exercises.
We keep the back straight; we rotate the rope handles only with the hands, and do not twist them from the elbow. We land exclusively on toes; that is, the heels should not touch the floor. If you like to diversify your physical activity, you can dream up.
standard jumps on two legs;
jumping on one leg (on the right, on the left, and then alternately – for example, two jumps on each);
jumping back and forth, left and right;
running on the spot (through the rope);
performing a Rope with a double turn in one jump.
How much to jump?
It is better to start with slow jumps, but with each new minute, the pace needs to be increased slightly. How many times a minute to jump? It’s hard to say – it is individual. In the rules for passing the TRP, for example, 11th graders are required to jump about 140 times per minute to pass the required standard. By the way, the world record belongs to the Japanese Megumi Suzuki, who jumps the rope 162 times in 30 seconds (more than 320 times per minute).
What will happen to the body in a month?
One of the main advantages of jumping rope is that the most problematic parts of the body lose weight: the buttocks, stomach, as well as the hips and calves of the legs. On average, up to 5 kg can be lost in one month, especially if you combine training with proper nutrition. By the way, PP, along with jumping rope, will also save you from cellulite. And all this in just 5 minutes of training per day.
Recently, British scientists (yes, do not laugh) from the University of Labor published in the Journal for Bone and Mineral Research the results of one experiment. The study involved 35 women, the youngest of whom was 55 years old, and the most senior as much as 70. An essential condition for the selection was that each of them already had menopause. So, they all had to jump a rope for a couple of minutes every day – normally, it was supposed to make 50 jumps. But bouncing was allowed only on one pre-selected leg. The second meanwhile rested for six months.
Benchmarks were measured after six months. The condition of the control leg (the one that was resting) during this time did not change for the better: the mineral density of bone tissue decreased, which is considered natural for those who started menopause. But the trick is that on the hopping leg, the indicators of the condition of the bones, joints, and tendons not only did not deteriorate but even improved! Thus, the density of the bone tissue of the femoral neck increased by 3.2%, while on the control leg it decreased by 0.5-0.75%. So, skipping rope is also a simple but effective way to reduce the risk of fractures and the development of osteoarthritis with age.