to succeed in sports, it is not necessary to attend the expensive gym and puffing every day for two hours.Work, family and other things very exhausting man during the day.As a result, we do not have sufficient strength to trenazherku.But if you want a good figure, it is not necessary to engage in it at the gym.Everything you need is almost everyone.This rope, a pair of sneakers and dedication.Let's talk in more detail about what is good rope."What muscles are involved in the exercises?"- You ask.Answers to all the questions you will find in this article.
Efficiency rope
Many athletes are well aware that there are two ways to lose weight: active and passive.The second method - a diet.In this case, you can dispense with the exercise, although it is not very desirable.
But the greatest efficiency possible to achieve a balanced diet and daily cardio.Which muscles are working at the rope, you are curious?It calves, buttocks, hips and the muscles of the core.But beyond that, the load gets your heart and respiratory system.During these sessions the body endorphins are released, they are also happy hormones.Therefore, the mood you will be a better place, even in the most gloomy day.In general, this is an excellent choice for those who do not have enough time for a hike in the gym.Bring a jump rope for a run, and the result will not wait long, as you will soon see for yourself, what muscles swinging on a rope.To do this, not so much time, most importantly - patience.
Rope: what muscles are involved most
can talk about that at the time of jumping somehow work your whole body, from the feet and ending with your hands.However, the peak load (60-70%) in the calf muscles.If you do it right, the eggs begin to hurt the very first.In addition, actively operate the thigh muscles and buttocks.On quadriceps accounts for about 15% of the load.But this figure varies depending on the technology board, which, incidentally, today a large number.
Muscles bark also take part in the work.The fact is that during a hopping our body needs constant stabilization, which provides a press and rectifiers back.In general, it is a load of not more than 10%.More is said about the muscles of the arms.They work slightly, but still take the load.If we take into account the simplicity of this exercise and its effectiveness, it is definitely worth considering.But we still do not fully know what the rope.What muscles are involved, we figured out, and now we go further.
How much and how to jump?
to achieve desired results need to constantly train.The whole point lies in the frequency of training, their intensity and the technique of the exercise.The optimal length of training - 10 minutes or more.If you are a beginner then start with minimum.With the development of technique and stamina you can train longer.When your leg muscles and bark strengthened, the sick will not.
Studies have shown that about 15 jumps on a skipping rope allow to burn about 220 calories.The intensity of exercise should be increased gradually.It is advisable to engage in the great outdoors.Elbows, if possible, are pressed to the body, and during the exercise rotational movement is performed only brush.
What muscles develops rope?
little has been said above that there are a large number of techniques and methods for performing jumps.Some are aimed at the development of the calf muscles, the press and other regulators, and others - on the quadriceps.If you want a little round up the sides and belly, which, incidentally, on the rope it is possible, it is necessary to take a long time proven technology.
so-called classic jumping - the best helper.In this case, you realize jumping on his toes, knees and spring.In one jump done one lap.In the future, you can alternately change the feet, bending them at the knee.To restore breathing perfect double jump.Throughout the exercise try to keep muscles stabilizers in suspense.Due to the static load, they will be strengthened.By the way, the muscles crust - the only ones that are getting stronger by static loads.Overall, we figured, what muscles trains rope.
Conclusion
Here we deal with the fact that such a jump rope.What muscles are involved, you also know.But how to effectively train?The key to success lies in a gradual increase in load.This applies both to the complexity of exercise and intensity.For example, the additional load for bargain abdominal muscles, it is necessary during a jump bend your knees, pulling the thigh to the torso.This is effective, but not as easy as it might seem at first glance.First results appear in 5-10 training, but it all depends on whether or schlock you do in good faith.
