Jumping rope - a great way to improve health

Easy way to keep yourself in shape

Improve and maintain their physical condition can be different. Someone goes to the gym, someone makes a morning or evening jog, but there are those who prefer to ... jumping rope! Those who with skepticism refers to an exercise and considers it child's play, hasten immediately disappoint: it is simple, fun and extremely helpful. The only pity is that, growing up, many adults forget about it. Maybe just the time has come to remember?

The useful jumping rope

By doing this simple exercise, you can effortlessly throw off excess weight quickly, strengthen the respiratory and cardiovascular system, build stamina, leg muscles to pump up and strengthen a dozen large and small muscles. Jumping rope on the efficiency of burning the extra kilograms can give odds biking, tennis and swimming. And that is saying a lot. With a weight of about 70 kg, and jump speed of 2 per second when performing for one hour, the exercise average person consumes 720 calories.

The distinctive advantages

Performing any other exercise, such as jogging, can be due to their laziness slow down the load, choose a slow pace, or even go on a brisk walk. Jumping rope from the beginning set the fastest pace since at least 72 revolutions per minute to do does not work. For this reason, the pulse rate increases rapidly and the first few minutes organism works to lack of oxygen in the muscle (in an anaerobic mode). A similar condition occurs when running at maximum speed. Then, after 6 minutes, the body is adapted, oxygen consumption and delivery are aligned and the load ceases approximately the same as when running at medium speed. Due to the mechanical work of the hands heart rate is further increased. The end result of this exercise is great trains the cardiovascular system, which makes it faster than any other sport. What else is good jumping rope? Reviews of people who came to love this exercise, suggest that exercise to develop strength and endurance of the legs, improve coordination and gracefulness, develop the vestibular apparatus, and even relieve stress, since in this case the body produces hormones of happiness.

Contra

Since jumping rope - training very intensively, you should observe the following rules:

1. Do not start this exercise during a migraine, or on a full stomach.
2. The rope is contraindicated that suffer diseases susceptible to high blood pressure or heart rate (heart disease and other ailments).
3. Do not jump for those who have problems with joints and intervertebral cartilage.
4. Typically, extra weight leads to violations of cardiac activity, so people with large overweight should exercise caution and to consult with a physician.

How to choose a rope

Picking up his personal "trainer", first check the cable diameter. Optimal - 0, 8 and 0, 9 cm in order to choose the right length of rope can be used this way: Take the ends of the hands, feet, stand in the middle of the rope and pull the cord along the body.. If the handle will be at or slightly below the armpits, then you can safely buy. It is too long will cause difficulties in controlling movement (though it can be shortened), and too little will cause constantly draw in legs. Exercise can be barefoot or in shoes and jump best slightly springy and slightly soft surface. Carpeting, rubberized surface and basketball parquet will be for this ideal.