May be the ideal exercise to lose weight in a short time having fun. It is the jump rope: to understand how it can make us lose weight quickly, just think that fifteen minutes of this healthy exercise makes us spend up to 200 calories. Is also a 'stimulating activity, which can help fight fatigue of April. In winter because of the difficulty of the climate in the summer when on vacation is not easy to find the training courses interesting, the rope becomes the ideal exercise to diversify your workout.
Thirty minutes a day of jumping rope will lead us to lose a good kilo of weight in just 15 days without further sacrifices food and doing, inter alia, a healthy physical exercise which will benefit the whole body, in particular the apparatus cardio-circulatory and respiratory systems. Jumping rope helps burn calories but also makes work all the muscles of the legs, firm buttocks, exercise the heart and lungs and makes you become more agile. As usual, it should be noted that it takes a minimum of effort and above all consistent: grab a rope and started immediately to work out by jumping from a standstill without the help of the rope. This will begin to melt and above will help you coordinarvi movements: it is essential that at least the first two or three days you do it without the tool.
BASIC RULES
• Keep your back straight without bending forward and do not look at your feet constantly.
• Keep your elbows as close to the body, you must learn to move the rope with only the strength of the wrist and remember that you have to jump with your toes, keeping your heels that is raised.
• At the beginning, do not attempt jumps very high: only decrease your resistance stancandovi almost immediately.
• Do not think that jumping higher consume more calories on the contrary you get tired only more so.
• It is useful to do this exercise in the early hours of the morning: if you can do it outdoors, but possibly not in the sun.
• Try to have at hand always some drink rich in salts and vitamins.
• Another good rule is to make a healthy addition to walk after a good hot shower that will pull away the tiredness.
TIME FOR AN EFFECTIVE TRAINING
The minimum recommended is that of a quarter of an hour, but then after a week you should be able to switch to time 30 to 45 minutes: Board not to exceed these times, and above all, as usual, to maintain a 'power healthy and balanced.
Do not jump for more than 30 seconds later. Take a break for a few seconds, but do not stop completely. Alternate jumps and pauses, for 5 - 10 minutes, and work out at least twice a week. As you exercise, increased from time to time training for five minutes, until your program becomes at least 20 to 30 minutes two or three times a week.
EXERCISES
Jumping with your feet together
Start with the rope behind your heels and keep your elbows close to the body. Jump when the rope is going to touch the tip of the shoes, pull your feet together and then place them on the ground. Remember to put down only the forefoot, while the heels must stay a little 'raised. You can do this jump rope swinging in the opposite direction, starting with the string resting on the front and jumping when you feel it touch the ground behind you.
The jump alternating
To jump you spin the rope starting from the back. Lift one leg with the knee bent, jump alternately first on one foot, then the other.
The jump straddle
Start with the rope behind you, keep your legs and feet together. When the rope is passed, land opening her legs.
Crossing of hands
When the rope is passing behind and is about overhead, fold fast hands and jumping rope with her arms crossed.
Double skip
Wrap the rope more quickly in order to make two laps to jump.
Movement of Ali
The feet are moved together instead of back and forth in the range of about 30 to 50 cm.
Slalom
Simulates the passage of a slalom ski poles. Do not make it too large lateral movement.
Rotation
Turn the body (to the right or left by 90 degrees) while the rope is overhead. The foot below is about 50 cm before the other.
Race
Run with your knees as high as possible while turning the rope.
Thirty minutes a day of jumping rope will lead us to lose a good kilo of weight in just 15 days without further sacrifices food and doing, inter alia, a healthy physical exercise which will benefit the whole body, in particular the apparatus cardio-circulatory and respiratory systems. Jumping rope helps burn calories but also makes work all the muscles of the legs, firm buttocks, exercise the heart and lungs and makes you become more agile. As usual, it should be noted that it takes a minimum of effort and above all consistent: grab a rope and started immediately to work out by jumping from a standstill without the help of the rope. This will begin to melt and above will help you coordinarvi movements: it is essential that at least the first two or three days you do it without the tool.
BASIC RULES
• Keep your back straight without bending forward and do not look at your feet constantly.
• Keep your elbows as close to the body, you must learn to move the rope with only the strength of the wrist and remember that you have to jump with your toes, keeping your heels that is raised.
• At the beginning, do not attempt jumps very high: only decrease your resistance stancandovi almost immediately.
• Do not think that jumping higher consume more calories on the contrary you get tired only more so.
• It is useful to do this exercise in the early hours of the morning: if you can do it outdoors, but possibly not in the sun.
• Try to have at hand always some drink rich in salts and vitamins.
• Another good rule is to make a healthy addition to walk after a good hot shower that will pull away the tiredness.
TIME FOR AN EFFECTIVE TRAINING
The minimum recommended is that of a quarter of an hour, but then after a week you should be able to switch to time 30 to 45 minutes: Board not to exceed these times, and above all, as usual, to maintain a 'power healthy and balanced.
Do not jump for more than 30 seconds later. Take a break for a few seconds, but do not stop completely. Alternate jumps and pauses, for 5 - 10 minutes, and work out at least twice a week. As you exercise, increased from time to time training for five minutes, until your program becomes at least 20 to 30 minutes two or three times a week.
EXERCISES
Jumping with your feet together
Start with the rope behind your heels and keep your elbows close to the body. Jump when the rope is going to touch the tip of the shoes, pull your feet together and then place them on the ground. Remember to put down only the forefoot, while the heels must stay a little 'raised. You can do this jump rope swinging in the opposite direction, starting with the string resting on the front and jumping when you feel it touch the ground behind you.
The jump alternating
To jump you spin the rope starting from the back. Lift one leg with the knee bent, jump alternately first on one foot, then the other.
The jump straddle
Start with the rope behind you, keep your legs and feet together. When the rope is passed, land opening her legs.
Crossing of hands
When the rope is passing behind and is about overhead, fold fast hands and jumping rope with her arms crossed.
Double skip
Wrap the rope more quickly in order to make two laps to jump.
Movement of Ali
The feet are moved together instead of back and forth in the range of about 30 to 50 cm.
Slalom
Simulates the passage of a slalom ski poles. Do not make it too large lateral movement.
Rotation
Turn the body (to the right or left by 90 degrees) while the rope is overhead. The foot below is about 50 cm before the other.
Race
Run with your knees as high as possible while turning the rope.
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