Jumping on the rope: which muscles work the most? What muscles swing when jumping rope

Today everyone wants to look slim. For these purposes, many simulators have been invented. But to buy many of them you need to spend a lot of money. Also, not all exercises are available to people, for example the so-called "pistol" (squat on one leg) is quite difficult for the majority. For aqua aerobics you need a pass to the pool and a lot of free time. What can we say about the sports hall, where one subscription is sometimes fabulous money. It is necessary to look for an alternative.

Some people prefer running in the morning. But even here there are some nuances: you need to keep pace, which would allow you to achieve the maximum result, you also need to share concepts and clearly understand what is required. If a person wants to lose weight, then you can use special innovations, for example a special suit that allows you to sweat more. But someone who wants to just play sports for health, you do not need anything like that. Running is useful, but again requires free time. Since in the mornings, before work, I often want to sleep. Yes, and for training requires space. Well, if there is a stadium, but often at home in disadvantaged (from this point of view) areas. What, then, should be done?

Exit

There is an exercise that requires onlysports equipment. It can be performed almost anywhere, where, of course, the ceiling height allows. This is jumping rope. What muscles work? What is the history of the birth of exercise? And how to perform jumps correctly? This is written below.

Jumping rope is not a child's play. Many adults, wealthy people do them in their spare time. Even athletes include jumping rope in the plan of their training. For example, boxers must use this exercise, so they train bounces from the opponent. If you look closely at the fight, you can see that the athletes are floundering their feet or even jumping - this is the result of working with the rope. Very useful jumping rope. What muscles work with this exercise? Calf, abdominal muscles, back and hands.

Kind of sport?

And yet it's not a sport - jumping rope(which groups of muscles work, described below). It's just an exercise on your feet. Even fans can not call jumping rope by a separate sport, which can include in the Olympic Games. But this does not negate the fact that the exercise is one of the leading among the auxiliary. This form of motor activity can be called a combination of useful properties of continuous running and jumping, that is, aerobic exercise and power. That's why jumping rope became so popular.

Nostalgia associated with this exercise isthose who found the Soviet time. Then it was especially popular among children. In each yard, mostly girls performed jumping rope. What muscles work, they did not think. But a simple game was very useful.

History

As already mentioned, in many sportsare an integral part of the training jumping rope. What muscle groups work? In England, for example, boxers began to use this exercise even at the end of the last century. It was noticed that it perfectly strengthens the legs, improves the coordination of movements, increases the aerobic and anaerobic capabilities of the person.

Time passed, and jumping ropeimproved. New movements began to appear that increased or weakened the load on some muscle groups. And today, boxers necessarily include a rope in classes. Now they use other types of jumps, for example with a turn. And not only they, the majority of football players, runners, basketball players, volleyball players and other sportsmen actively carry out this exercise. Real jumpers can jump on it for over an hour. But, of course, it is better for a beginner to start small. It has already been told about what muscles work when jumping rope. Photos of athletes performing exercises with this inventory are presented below.

Replacement and addition

What muscle groups work when jumping onskipping rope, we have learned. Exercise can replace many other, and even sports. So, for example, if it rains, then it is not possible to ride a bicycle. Then you can replace it with jumps on the rope. Of course, it does not work out completely, but in a few cases it is. Moreover, it is possible to supplement other exercises. So, running well will alternate with a few minutes of jumps. The same bicycle also goes well with the exercise. It is the versatility of jumps on the rope that has caused such popularity.

Exercise is not full strength. It relaxes the body more, although it trains endurance. Of course, for whom both. To those who are far from sport, jumping over the rope seems complicated. And runners - time for recuperation. Also, much depends on the speed and time. But the main thing is to perform the exercise evenly. It is then that endurance is trained. Therefore, jumping rope - it is also training in order to count their strength, what is needed in each sport.

The repetition of the exercise - the key to achieveresults. Novice will be enough 2-3 times a week. But you need to strive for daily repetitions. The main thing is to remember that it is with an increase in the run-time results. If you stay at the same level, then the effect will be minimal.

Workout plan

He jumps well when jumpingthe cardiovascular system. Physical education specialist R. Rioti believes that for good results it is worth doing the exercise for more than 15 minutes. As already mentioned, jumping rope can replace many other exercises, but partially. So, from running, they make up 90%. It was found out on the basis of the consumption of useful substances by the body.

Beginners experts advise to jump withspeed of 72 revolutions per minute. This is the minimum speed at which rotation is possible. But starting with a very slow pace for a person is also not worth it, this rule, by the way, also acts in running. The value of the heart rate, which would be normal, is achieved in three minutes due to the movement of the hands.

Equipment and clothing

Many people jump rope. What muscles work - they are interested in the first place. We have dealt with this. With the equipment, too, everything seems clear. But what should you wear?

In fact, the rope must be chosenright. For example, it should not be short or long. In addition, its diameter should not exceed or be less than 0.8 or 0.9 cm. If the rope is too wide, it will be difficult to rotate because of the weight. Easy to twist hard due to weak centrifugal force. Also, the projectile should touch the floor when the hands are at the level of the hips. All of the above options are easy to check right in the store, taking with him a ruler. What muscles are involved in jumping rope, except for those already described? The load applies to the whole body.

Definition of length

About what muscles swing when jumping onrope, many think, but the projectile must be correct, as some do not even suspect. To correctly determine the length of the rope, it is necessary to take its ends and stand on its middle. Many people like to use a longer rope than is required. After tensioning the projectile, the arms should reach the level of the armpits. A long rope is difficult to control, and on a short one it is simply impossible to jump.

Many people wrap the projectile on the palm to giveit has the desired length, or tie knots. If in the first method everything is safe, then in the second there is a probability of damage to the body by the nodes. The speed of the rotating rope is large, and the effect of a collision can be more painful than a stone strike. Muscles involved in jumping rope, swing better if the projectile of the correct length.

If it is not possible to purchase a jump rope instore, you can use the usual clothesline. It is rather heavy and at the same time not thick. You can jump and barefoot, and in sneakers. But when doing an exercise on a hard surface, there is a chance of injury to the finger pads. There is a way out. You can jump on the carpet. Rubber shoes slow down movement, plus weight. It seems that it is insignificant, but with hour-long training is very noticeable.

Contraindications and advice

During training, many athletes performjumping rope. The muscle groups that act in this case are located throughout the body, mainly on the arms and legs. Professionals of this exercise can jump every day for more than an hour, but beginners are advised to correctly evaluate their strength. The main thing is not to overdo it, but you should not regret the body either. There is no defined training schedule. Everyone jumps to the best of their abilities, seeking to achieve the above results. It is worth paying attention to the fact that people with diseases of the cardiovascular system and the brain is better to refrain from such exercises. But before workouts, everyone needs to see a doctor, otherwise you can only hurt yourself.

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