Today, everyone wants to look slim.For this purpose, it was thought up a lot of simulators.But to buy many of them need to spend a lot of money.Also, not all exercises are available to people, such as the so-called "pistol" (squat on one leg) is difficult to perform the majority.For aqua need a pass to the pool and a lot of free time.What to say about the gym, where one ticket is sometimes fabulous money.It is necessary to look for an alternative.
Some people prefer to run in the morning.But even here there are nuances: you need to follow the pace that would achieve maximum results, also need to share ideas and a clear understanding of what is required.If a person wants to lose weight, then you can use special innovations, such as a special suit that allows you to sweat more.But to someone who just wants to play sports for health, does not need anything like that.Running useful, but again requires free time.Since the morning, before work, often want to sleep.Yes, and training required for the position.Well, if there is a stadium, but the houses are often in disadvantaged (at this point) areas.What to do?
Out
there an exercise that requires only sports equipment.It can be performed almost anywhere, of course, allows the height of the ceilings.This jumping rope.Which muscles are working?What is the history of origin of the exercise?And how to perform jumps?It is written below.
Jumping rope - is not child's play.Many adults, wealthy people do in their spare time.Even athletes include jumping rope to plan their workouts.For example, boxers definitely use this exercise as most train rebound from an opponent.If you watch the fight closely, you will notice that the athletes melteshat feet or even make jumps - is the result of rope.Very useful jumping rope.Which muscles are working during this exercise?Calf muscles of the abdomen, back and arms.
sport?
And yet it is not a sport - jumping rope (which groups of muscles work described below).This is just an exercise to his feet.Even fans can not name individual jumping rope sport that may be included in the Olympic Games.But that does not negate the fact that exercise is one of the leading among the subsidiary.This form of motor activity can be called a compound useful properties of continuous running and jumping, that is, aerobic exercise and strength.That is why jumping rope became so popular.
nostalgia associated with this exercise, there are those who still found the Soviet era.Then it was particularly popular among children.Each yard was performed mostly girls jumping rope.Which muscles are working, they are not thought of.But the simple game was very helpful.
history
As already mentioned, in many sports are an integral part of training jumping rope.What muscle groups work?In England, for example, the boxers began to use this exercise as early as the end of the last century.It has been observed that it is perfectly strengthens legs improves movement coordination improves aerobic and anaerobic human performance.
Time passed, and jumping rope improved.We began to appear new movements that strengthen or weaken the pressure on some muscle groups.And today, be sure to include a rope boxers in training.They now use other types of hops, for example by turning.And not only they, the majority of players, runners, basketball players, volleyball players and other athletes to actively carry out this exercise.These fans are capable of jumping rope on it for over an hour.But, of course, a novice is better to start small.It has been described what muscles work when jumping on a rope.Photos of athletes doing exercises with this inventory are presented below.
replacement and addition
What muscle groups work at jumping rope, we'll find out.Exercise is able to replace many of the others, and even sports.For example, if the rain comes, then ride a bike is not possible.Then you can replace it just jumps on a skipping rope.Of course, not fully succeed, but in rare cases it is.Moreover, it is possible to supplement other exercises.So, running well will alternate with a few minutes of jumping.The same bike as well with exercise.That versatility jumping rope, and was the cause of such popularity.
Exercise is no power to the full.It relaxes the body longer, although the trains endurance.Of course, for someone like.The one who is far away from the sport, jumping rope will seem complicated.A runners - time to recuperate.Also, much depends on the speed and time.But the main thing - to do the exercise at regular intervals.It was then trained endurance.Therefore, jumping rope - it is also an exercise to calculate the forces that should be in every sport.
repetition of exercises - a pledge in order to achieve results.Beginners will be enough 2-3 times a week.But we must strive for daily repetition.The main thing - remember that it is to increase the run-time results will be.If remain at the same level, then the effect would be minimal.
workout plan
With excellent jumping trains the cardiovascular system.Specialist in Physical Culture R. Riot believes that good results is to do the exercise more than 15 minutes.As has been said, jumping rope can replace many other exercises, but partially.So, on the run, they make up 90%.It was found, based on the intake of nutrients by the body.
experts advise beginners to jump at a rate of 72 per minute turnover.This is the minimum rate at which rotation is possible.But to start with a very slow pace for a man is not worth it, it's usually the way, to the same effect in the race.The value of the heart rate, which would have been normal, reached after three minutes due to hand movements.
equipment and clothing
Many people make jumping rope.Which muscles are working - they are interested in the first place.With this we understand.With equipment, too, everything sort of understandable.But what to wear?
In fact, the rope should be selected correctly.For example, it should not be short or long.Furthermore, its diameter must be greater than or less than 0.8 or 0.9 cm. If the rope is too wide, then it will be hard to rotate due to the weight.An easy twist hard due to a weak centrifugal force.Also, the projectile should touch the floor when the hands are on the hips.All of the above parameters is easy to check it out in the store, taking the line.What muscles are involved while jumping rope, other than those already described?The load applied to the whole body.
Determining the length
about what muscles swinging at jumping rope, many think, but the shell has to be correct, what some do not even suspect.To determine the length of the rope, you must take it and get on the ends of her middle.Many people like to use a longer rope than necessary.After the tension of the projectile hands should reach the level of the armpits.A long rope is difficult to control, but in short it is simply impossible to jump.
Many wound shell on hand to give it the desired length and tie knots.If the first method, all safe, the second is likely to damage the body nodes.The speed of the rotating rope large, and the effect of the collision can be a painful blow stone.Muscles involved when jumping rope, swinging better if the correct length of the shell.
If you can not buy a rope in the store, you can use an ordinary clothesline.It is quite heavy and, at the same time, not fat.You can jump barefoot and shoes.But when performing exercises on solid surfaces is the probability of injury to the fingertip.There is a way out.And you can jump on the carpet.Rubber shoes slow motion adds to the weight.It seems that it is negligible, but the hours of training is very noticeable.
Contraindications and advice
During training, many athletes perform jumping rope.Groups of muscles, which in this case are located throughout the body, especially the arms and legs.Professionals of this exercise every day can jump over an hour, but beginners are advised to properly evaluate their strength.The main thing is not to overdo it, but also to spare the body is also not necessary.Definitely no training schedule.Everyone is jumping on the extent of its powers and capabilities, striving to achieve the above results.It is worth noting that people with diseases of the cardiovascular system and the brain is better to refrain from such exercises.But before workouts each to see a doctor, otherwise you can only hurt yourself.
