Похудеть с помощью скакалки: Скакалка — «Скакалка для похудения, сколько прыгать для результата? ПРЫЖКИ НА СКАКАЛКЕ помогут похудеть и подтянуть тело в домашних условиях. Месяц прыжков результат До и После.»

Можно ли похудеть с помощью скакалки: мнение специалистов?

Комплексы упражнений, выполняемые с помощью скакалки, называются скипингом. На Западе они считаются эффективным способом избавления от лишних килограммов.

Внимание! Популярность скипинга связана с общедоступностью этого метода похудения и отсутствием существенных затрат.

Рассказываем, возможно ли сбросить лишний вес с помощью скакалки и как делать такие упражнения правильно.

Эффект от занятий скипингом

Упражнения со скакалкой дадут результат после нескольких месяцев интенсивных и регулярных тренировок.

При совершении прыжков в определенном темпе в организме наблюдается временный дефицит кислорода, или гипоксия. В ответ в период отдыха возникает компенсаторная реакция в виде усиленного дыхания.

Как следствие происходит насыщение дыхательных органов, крови и тканей кислородом. Это способствует выведению из организма токсинов и ускорению обмена веществ. В результате происходит расщепление жировой прослойки в области живота, спины, бедер, рук и ягодиц. Со временем лишний вес постепенно «тает» за счет потери жира.

Внимание! Упражнения со скакалкой увеличивают мышечную массу и укрепляют миокард.

Особенности тренировок со скакалкой

Эффекта от тренировок со скакалкой можно добиться при условии правильного выбора инвентаря. Прежде всего, это касается длины скакалки. Она должна зависеть от роста человека.

В стандартных таблицах зависимости длины скакалки от роста представлены следующие данные:

• для людей среднего роста (около 167 см) длина скакалки должна быть около 2,5 м;
• при росте 175–183 см лучше покупать снаряд длиной 2,8 м;
• высоким мужчинам и женщинам (выше 183 см) подойдет инвентарь длиной 3 м.

Шнур скакалки должен быть плотным и достаточно упругим, а ручки – гладкими и удобными. Также можно приобрести особые электронные скакалки со счетчиком. В их ручки встроен специальный прибор, подсчитывающий количество прыжков и калорий, которые были потрачены в ходе тренировки.

Как нужно выполнять упражнения?

Отрицательные отзывы о похудении с помощью скакалки обычно оставляют те, кто выполнял упражнения неправильно или нерегулярно. Для успеха следует освоить правильную технику выполнения прыжков:

1. Следует встать ровно и прыгать вверх, так, как если бы требовалось дотянуться до потолка макушкой.
2. Отрываясь от пола и приземляясь, нужно выполнять пружинистые движения.
3. Локти нужно плотно прижимать к туловищу, вращая скакалку только кистями.
4. Приземляться следует вначале на носки, а затем затем плавно на всю стопу, при согнутых ногах.

Внимание! Учтите, что попытки приземляться на вытянутые ноги и на всю стопу могут привести к повреждению коленных чашечек и проседанию позвоночника.

Какие упражнения подходят желающим похудеть?

При ежедневных тренировках скакалка творит настоящие чудеса. Ее использование способствует уменьшению индекса массы тела и подтягиванию мышц, в том числе в области ягодиц и живота.

Внимание! Скипинг помогает также укрепить голеностоп, подкачать икры и решить проблему целлюлита.

Перед выполнением упражнений рекомендуется совершить пробежку на свежем воздухе. Для предотвращения травм специалисты советуют надевать правильную обувь. Лучше всего подойдут кеды или кроссовки, хорошо фиксирующие стопу.

Чтобы тренировки не причинили вреда сердцу, нужно постепенно увеличивать длительность и темп занятий. В первые дни достаточно заниматься по пять минут утром и вечером, выбирая темп в зависимости от своей физической формы.

Не старайтесь совершать прыжки быстро. При занятиях скипингом скорость — не главное. Гораздо важнее правильное выполнение упражнений и ритмичное, не сбивающееся дыхание.

Время тренировки следует увеличивать постепенно, по 5–10 минут каждую неделю. В идеале длительность должна быть доведена до 60 минут в день.

Внимание! Для достижения заметного снижения веса требуется в течение 2-3 месяцев выполнять ежедневно по 5 000 прыжков.

Занимайтесь со скакалкой в свое удовольствие, на чистом воздухе. Вы не только распрощаетесь с лишними килограммами, но и укрепите мышцы ног, сердце и здоровье.

90000 Jumping Rope to Lose Weight: Is it Effective? 90001 90002 Jumping rope is a form of cardio exercise that world-class athletes — from boxers to football pros — swear by. Jumping rope helps: 90003 90004 90005 tone your calves 90006 90005 tighten your core 90006 90005 improve your lung capacity 90006 90005 build stamina. 90006 90013 90002 Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute.90003 90002 But jumping rope alone will not be enough to help you lose weight. Jumping rope can be a part of a diet and exercise routine that revs your metabolism and helps you drop pounds fast. 90003 90002 However, there are a few other things you should know before you try it. Keep reading to find out more about jumping rope to lose weight. 90003 90002 The key to jumping rope for weight loss starts with understanding how to lose weight. 90003 90002 The medical literature agrees that the first rule of weight loss is to create a calorie deficit.A «calorie deficit» is simply defined as using more calories than you consume throughout the day. You can do this by being mindful of your food intake and by burning calories through exercise. 90003 90002 To lose one pound of fat per week, you need to create a consistent calorie deficit of 500 to 1,000 calories per day. That amounts to around 3,500 calories per week. 90003 90002 The number of calories you lose through jumping rope will depend on how much you weigh when you start. A «calorie» is simply a measurement of energy.Weight is a measurement of gravity. When you weigh more, it takes more energy to work against gravity to move your body. That’s why people who are heavier burn more calories when working out. 90003 90002 Results from jumping rope vary depending on your: 90003 90004 90005 diet 90006 90005 weight loss goals 90006 90005 activity level 90006 90005 level of commitment to the workout 90006 90013 90002 You’ll also need to consider other factors, like your age and your metabolism, which could impact how quickly you see results.90003 90002 As an example, we’ll use a 150-pound woman. Through mindful eating, she might be able to create a calorie deficit of 3,500 calories — one pound of weight loss — per week. If she adds a 20-minute jump rope workout to her routine, 5 days a week, she’ll lose an additional 200 calories per day. That’s an extra 1,000 calories burned per week, which will give her a weight loss boost of an additional half pound per week. 90003 90002 Doctors do not recommend losing more than two pounds per week, as it can begin to affect your muscle mass.90003 90002 At a rate of 1.5 pounds of weight loss per week, she will lose 6 pounds a month. If she sticks to her routine, she’ll lose 12 pounds in 2 months. As her weight decreases, she’ll have to jump rope for a longer duration of time, or restrict her calorie intake further, to continue to see the same results. 90003 90002 It could take up to 4 months for her to see dramatic results, like a 20-pound weight loss. A 20-pound weight loss would be a significant percentage of her starting weight, which might make this result difficult to achieve.Jumping rope at 155 pounds will burn significantly less calories than jumping rope at 125 pounds. 90003 90002 There are other factors to consider when you’re jumping rope for weight loss. For example, doing the same workout over and over will eventually yield diminishing results. 90003 90002 Cross-training through other aerobic exercise, such as weight training, running, or cardio kickboxing will boost the calories you burn and keep you from hitting the dreaded «weight loss plateau» where your routine stops working.90003 90002 Before you start on any calorie restriction plan, it’s a good idea to speak with a doctor about your goals and your health history. Diets like Keto or paleo are gaining in popularity, but factors like high cholesterol and heart disease might mean they are not a good choice for you. 90003 90002 A good place to start is to evaluate what you’re reaching for first in your pantry and fridge. Nutrient-dense, high-fiber forms of protein can cut down on hunger, while cutting back on sugar and refined carbohydrates will shave hundreds of calories from your daily consumption.90003 90002 One misconception about jumping rope for weight loss is that you jump rope, only, for a solid block of time. The key to jumping rope as aerobic exercise lies in its capabilities for high-intensity interval training (HIIT). That means you work out at a high intensity level for short bursts, followed by resting periods. Here’s a sample jump rope workout. You’ll need a stopwatch or access to an app with a timer. 90003 90004 90005 90062 Set 1 90063: Jump rope for 30 seconds straight.This may be harder than it sounds. Rest for 60 seconds, then do another 30 seconds. Repeat 9 times. 90006 90005 90062 Set 2 90063: Jump rope for 30 seconds straight while alternating feet, practicing shifting your weight back and forth and tightening your core. Rest for 90 seconds between reps. Do this 4 more times. 90006 90005 90062 Set 3 90063: End with a jump rope circuit combination. Do 30 seconds of jumping rope, rest for only 12 seconds before doing 30 seconds of jumping jacks. Rest for 12 seconds, and add in 30 seconds of burpees.Rest once more and finish strong with 30 seconds of pushups. 90006 90013 90074 How to jump rope 90075 90002 When you use a jump rope as exercise equipment, you might want to invest in a specialty jump rope from a sporting goods store. A salesperson at one of these stores can walk you through the best ways to use a jump rope and if you’ll need special shoes. 90003 90002 If you’ve never used a jump rope, or if it’s been awhile, here’s a refresher on the basics: 90003 90002 Start standing straight and tall with your feet shoulder-width apart and the rope behind your feet.90003 90002 Use your hands to swing the rope forward in one movement. As you’re swinging the rope forward, you’re also moving your wrists slightly upward so that the rope will come down between your ankles and your knee. You might want to practice this movement a few times and see where the rope falls before trying to jump over it. 90003 90002 Time your rope swing so that you can lift your knees together and hop over the rope when it comes over your head. Once you’ve done this successfully, keep going! See how many times you can pass the rope underneath your feet without stopping.This move may take some practice, but eventually it will come naturally. 90003 90002 Weight loss is not the only potential health benefit of jumping rope. 90003 90074 Jumping rope improves your heart health 90075 90002 When you use jump rope as a workout routine, you’ll be elevating your heart rate to a higher intensity than it’s used to. High intensity workouts have been shown to make your heart stronger and decrease your risk of stroke and heart disease. 90003 90074 Jumping rope can decrease belly fat 90075 90002 No workout is effective on its own — without dieting — to get rid of belly fat.But HIIT exercise like jump rope has been linked to faster fat loss results, particularly around your abs and your trunk muscles. By pulling your core tight during a jump rope exercise routine, you can target that area and start sculpting abs. 90003 90074 Jumping rope can improve your balance 90075 90002 It takes some coordination and balance to pull off a full jump rope workout. But practicing consistently will improve your ability to do it and give you better balance and coordination in your day-to-day life, too.One study of young soccer players showed that jumping rope as a training exercise improved coordination and balance on the field. 90003.90000 How to Lose Weight with Jump Rope 90001 90002 It’s hard to make new habits stick. Whether you’re trying to lose weight, eat right, or read more books, most people fail to reach their goals (up to 92%). 90003 90002 Now, the start of a new season or month is a common time for people to tackle a goal, and there’s nothing wrong with that. 90003 90002 The changing of the weather and flipping the calendar over signals the chance to begin a new chapter. A fresh start. 90003 90002 A fitness goal that is consistently at the top of everyone’s list is to lose weight.90003 90002 Every single year. Without fail. People want to lose weight. 90003 90002 Why? Because they know if they had a leaner body they’d be healthier and happier. And live longer to do both. But they are bad at losing weight and keeping it off. 90003 90002 The good news is you do not have to be. 90003 90002 Whether you’re trying to lose weight for the first time or the hundredth time, Jump Rope Dudes is here to help you reach and keep your goal of leaving body fat behind (but not on your behind).90003 90018 Why can not I lose weight? 90019 90002 Before we dig into how to lose weight, it’s important to understand why so many people are bad at it. 90003 90002 Goals are easier to reach when they are S.M.A.R.T. goals. If you’re not familiar with this idea, here’s what that means: 90003 90024 90025 90002 Specific — what will you do? 90003 90028 90025 90002 Measurable — what’s the number? 90003 90028 90025 90002 Achievable — be realistic 90003 90028 90025 90002 Relevant — does it make sense for you? 90003 90028 90025 90002 Time-bound — when is the deadline? 90003 90028 90045 90002 If you want to lose weight, your S.M.A.R.T. goal could look something like these: 90003 90024 90025 90002 I will jump rope 3x a week for 20 minutes 90003 90028 90025 90002 I will drink water instead of soda for 30 days 90003 90028 90025 90002 I will track my calories and macronutrients everyday to monitor my diet 90003 90028 90045 90002 The goal of «I want to lose weight» is fine, but «I want to lose 25 lbs by July 1» is better as long as you explain how you’re going to get there. 90003 90002 But how do you reach this goal? What’s stopping you? 90003 90002 Even with your SMART-er goal, the finish line of losing weight is not really the problem.90003 90002 The secret behind achieving your goal is developing new habits. 90003 90002 You want to lose weight because you (or your doctors) think you are overweight. Or at least over the weight you want to be. 90003 90002 And the reason you are at the weight you are is because of your existing habits. 90003 90002 Maybe you do not exercise at all. 90075 Maybe you do not exercise enough. 90075 Maybe you do not eat healthy foods. 90075 Maybe you eat healthy foods, but you eat too many calories.90075 Maybe you do not get enough sleep. 90075 Maybe you get too much sleep. 90075 Maybe you sit all day at a desk. 90075 Maybe you keep a box of cookies in your desk drawer. 90003 90002 Whatever your habits, they are not working. But you can develop new habits that make losing weight a simple game. 90003 90002 90086 90003 90018 Lose weight with healthy habits 90019 90002 Starting new habits sounds sexy, but it’s not easy. 90003 90002 As you pursue the goal to lose weight, ask yourself «Why do I want to lose weight?» 90003 90002 Do you want to look amazing in a bathing suit? 90075 Do you want to live longer? 90075 Do you want to naturally feel more energized? 90075 Do you want to fit into slimmer clothes? 90075 Do you want to be able to play with your kids or grandkids? 90075 Do you want your doctor to stop nagging you? 90003 90002 Find your reason why and write it out or put it on a t-shirt.Tape it to your computer screen or make it the background image on your phone. 90003 90002 You need a strong WHY to keep you strong on the hard days. 90003 90002 There will be times when you get sick or it’s late and you’re tempted to eat a huge bowl of ice cream. Your reason WHY will get you through the tough days and help you celebrate the good days. 90003 90018 Obstacles to losing weight 90019 90002 If losing weight was easy, everyone would be slim. The process is simple enough, but that does not mean it’s easy.90003 90002 90112 90003 90002 The key to getting results is consistency. Showing up every day, every week, every month over time and building that chain will lead to the results you’re looking for. 90003 90002 Show up more days than you skip out and the weight will start falling off. 90003 90002 But there are plenty of enemies and excuses to keep you from losing weight with a new fitness habit: 90003 90024 90025 90002 90123 It’s too expensive 90124. Traditional gyms charge over $ 50 a month on average (without a personal trainer) and CrossFit (R) memberships top $ 150 a month.If you tried to equip a home gym, you’re looking at spending $ 1,200 or more. 90003 90028 90025 90002 90123 It takes too much time 90124. You’ve got to pack your workout clothes, drive to the gym, do your exercise routine, shower, change, and drive to work / home. If you’re late waking up or getting off of work, it’s easier to just skip your workout. 90003 90028 90025 90002 90123 It’s boring 90124. Doing the same thing over and over is not fun. We can suck it up and be tough for awhile, but after a few days or weeks we are done.90003 90028 90025 90002 90123 It’s too hard 90124. They do not call it working out for no good reason, but exercise should not get you injured. If a workout is too challenging and we can not finish in time or do the movements, we get discouraged and quit. 90003 90028 90025 90002 90123 It does not work 90124. Everyone has been there before. You walk into a gym and do not know what to do so you step onto the treadmill for 15-30 minutes or try a few machines and hope you do not look awkward.You stumble along for awhile until you give up because you do not see any results. 90003 90028 90045 90002 90153 But how do you breakdown these barriers? How do you push through the excuses and lose weight? 90154 90003 90002 Two words: jump rope 90003 90002 Jump rope is easy, affordable, fun AND effective. It’s the whole package. 90003 90018 Lose weight with jump rope 90019 90002 Now, we are the Jump Rope Dudes so we know you might think we are biased. 90003 90002 Confession: We are biased.90003 90002 We love jump rope because we’ve done it for years and achieved our lean bodies with it. 90003 90002 90169 90003 90002 Despite the evidence, we get this question all the time: 90003 90002 90153 Is jump rope really a good way to lose weight? 90154 90003 90002 Yes. But you have to do it the right way. 90003 90179 Step 1: Use a slightly weighted jump rope 90180 90002 While a regular jump rope is great for you to get started with, we recommend weighted jump ropes for one simple reason: 90003 90002 The additional weight creates more resistance which causes you to burn more calories, which leads to greater weight loss results.90003 90002 90186 90075 90188 90003 90002 90153 What jump ropes do we recommend? 90154 90003 90002 First off, we never endorse any product we have not tried ourselves. If it does not work for us, we’re not going to recommend it to you. 90003 90002 Secondly, the best jump ropes we’ve found (and the same ones you’ll see featured in all of our jump rope workout videos) are made by Crossrope. 90003 90002 They come in a variety of lengths and weights to fit your needs and they are industrial strength so they last a lot longer than regular jump ropes.90003 90002 Learn more about Crossrope here and use the code «DOTHETHING» to get 10% off your order. 90003 90179 Step 2: Do high intensity interval training (HIIT) 90180 90002 High intensity interval training sounds intimidating, but it’s incredibly awesome and simple. 90003 90002 HIIT workouts are super effective and efficient because it uses concentrated effort for maximum results and it’s simple to follow. 90003 90002 You do not need to waste time you do not have to get lackluster results, right? 90003 90002 All the workouts we create use the HIIT method in some form because it works and people really like it.90003 90002 Here’s a free 20-minute routine for you to try. 90003 90179 Step 3: Do exercises you feel comfortable with 90180 90002 Let’s be honest, ok? 90003 90002 If you do not like a workout, you’re not going to keep doing it. 90003 90002 If a workout is not fun, you’re going to get bored or demotivated and stop. 90003 90002 If it’s too complicated, you’ll end up tripping or making mistakes and get so frustrated that you quit. 90003 90002 90225 90003 90002 Jump rope is a great exercise for losing weight because it’s easy to pick up.90003 90002 You might feel a little awkward at first, but you’ll master the regular bounce pretty quickly and that’s all you need to start seeing results. 90003 90002 90123 BONUS TIP 90124: Incorporate some basic tricks like boxer skip to change it up if you get bored. 90003 90002 We have a 4 week workout plan to help you kickstart your jump rope transformation. Click here to learn more. 90003 90179 Step 4: All out effort 90180 90002 Does jump rope always work? 90003 90002 Nope. 90003 90002 90153 WHAT ?! 90154 90003 90002 Hang on.We sometimes get complaints that people are not getting results and losing weight with jump rope. 90003 90002 After digging a little deeper we almost always find out their jump rope workouts are missing a key ingredient: 90003 90002 Intensity. 90003 90002 90254 90075 90188 90003 90002 Intensity is critical to maximizing results. 90003 90002 If you’re not working hard enough your workout will be efficient, but not effective. 90003 90002 90123 REMEMBER 90124: Good form is the foundation of being able to crank up the intensity.Checkout our ultimate guide to jump rope for your workout bible. 90003 90179 Step 5: Eat the right amount of food for your body 90180 90002 The truth is you can not out-train a bad diet. 90003 90002 If you workout like The Rock and eat like a sumo wrestler you’re not going to lose weight. 90003 90002 If you do not eat the right calories and macros, it really does not matter how you train, you will not reach your goals. 90003 90274 90002 «What gets measured, gets managed.» -Peter Drucker 90003 90277 90002 Tracking your diet to make sure you’re eating in a calorie deficit and consuming the right amount of macronutrients is a simple way to accelerate your weight loss.90003 90002 90281 90075 90188 90003 90002 If you’re looking for more guidance when it comes to food click here to check out our JRD Nutrition System 90003 90018 How often should you jump rope to lose weight? 90019 90002 Consistent, daily physical activity leads to long lasting weight loss. 90003 90002 It’s a simple physics principle (actually, the Law of Inertia): 90003 90274 90002 An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force.90003 90277 90002 Or put another way: 90003 90274 90002 A body on the couch stays on the couch and a body that’s active stays active with the same intensity unless challenged with an overwhelming force. 90003 90277 90002 You need to move your body every day. 90003 90002 If you’re stuck on the couch, you need a good reason why to get your butt in gear. 90003 90002 If you’re active, you need the tools and motivation to stay consistent. 90003 90002 We suggest jumping rope 3-5 times a week.90003 90002 When you’re just starting with jump rope, it can feel a little awkward at first and you might get a little sore (especially if you’re new to working out in general). 90003 90002 Listen to your body, but keep doing the thing on a regular basis. 90003 90002 90123 REMEMBER 90124: Fitness is not a finish line, but a lifestyle 90003 90002 Jump rope fits into your life because it’s effective and efficient. It does not take a lot of time and it works. 90003 90018 Is jumping rope bad for you? 90019 90002 Jump rope is one of the safest physical activities you can do.90003 90002 The risk avoidance perks include: 90003 90024 90025 90002 Low impact on joints (not like running) 90003 90028 90025 90002 Nothing to fall on you (not like weights or machines) 90003 90028 90025 90002 No one to run into (football, soccer, ultimate frisbee) 90003 90028 90045 90002 Jump rope is only dangerous to calories and fat. It burns them like fire. 🙂 90003 90018 What are the benefits of jump rope workouts? 90019 90002 We could brag about jump rope for a long time (we do have over 600 videos on YouTube), but we’ll try to keep it short.90003 90002 90348 90003 90002 90123 Jump rope is great for heart health. 90124 It’s highly recommended for aerobic conditioning and much more fan than trudging along on a treadmill. 90003 90002 90123 Jump rope is great for burning fat 90124. Especially with HIIT style workouts, you can burn up to 1,300 calories in an hour. And 10 minutes of jump rope is equivalent to running an 8-minute mile. Without the risk of knee or ankle injury. 90003 90002 90123 Jump rope is great for building lean muscle 90124.When you use weighted jump ropes, the added resistance not only burns fat, but it also serves to build lean muscle. Combined with bodyweight exercises, you can get shredded or swole with jump rope. 90003 90018 Start losing weight with jump rope 90019 90002 Jump rope is a great way to lose weight and keep it off while having fun and learning new skills / tricks. 90003 90002 Instead of slaving away at the gym or spending a small fortune to buy equipment for your garage, jump rope is effective and efficient for weight loss.90003 90002 Jump rope is a complete fitness regime all by itself, and the perfect supplement for any workout routine or fitness goal. 90003 90002 You do not have to suffer to lose weight. Check out our workouts to have fun and enjoy the process. 90003 90002 #dothething 90003 .90000 4 Week Jump Rope Workout Challenge 90001 90002 What’s up ONNIT nation! It’s Jump Rope Dudes back again to take you through another 4 week jump rope workout fat loss challenge. 90003 90002 Before we get to the challenge let’s talk about why jumping rope deserves a slot in your training regimen. 90003 90006 Why You Should Jump Rope 90007 90002 Now you may be wondering why jump rope? 90003 90002 You could be doing a million different types of functional exercise, so why throw jump rope in the mix? 90003 90002 90013 One word.Efficiency. 90014 90003 90002 The number one resource we are all trying to get more of — 90013 TIME 90014 — is directly linked to your workouts. With a 30 minute jump rope HIIT workout you can expect to burn somewhere between 300 — 450 calories or more depending on your weight, throughout the course of a day. 90003 90002 125 — pound person = 300 calories 90021 155 — pound person = 375 calories 90021 185 — pound person = 450 calories 90003 90002 That’s the equivalent amount of calories to a massive double bacon cheeseburger, or 15 oreos, or 16 donut holes, or … you get where we’re going with this.90003 90002 Do a jump rope workout and you can do a little binge eating. 90003 90002 Just kidding (mostly.) 90003 90002 Anyhow, it’s true that jump rope is also a sport, but in our case we are treating it more like a tool. 90003 90002 An incredibly efficient fat burning tool. 90003 90002 In addition to being an incredibly efficient tool here are a list of the benefits you can expect to experience when starting to implement jump rope exercises into your fitness program. 90003 90036 90037 90038 90039 90013 Duration 90014 90042 90039 90013 Frequency 90014 90042 90039 90013 Exercise Type 90014 90042 90039 90013 Intensity 90014 90042 90039 90013 Repetitions 90014 90042 90039 90013 Rest 90014 90042 90063 90038 90039 Varies 90042 90039 3x per week 90042 90039 weight loss training 90042 90039 high intensity 90042 90039 varies by workout 90042 90039 varies by workout 90042 90063 90078 90079 90006 Benefits of a Jump Rope Workout 90007 90002 90083 90021 90013 Efficient 90014 — Not going to beat a dead horse here, but to reiterate the point made above — the better you get at skipping rope — the more calories you burn in less time.90003 90002 90013 Portable 90014 — You can throw it in your bag whenever you leave the house and grab a workout anytime no matter where you are in the world. That means no more gym membership (unless you want one.) 90003 90002 90013 Total body 90014 — Jumping rope activates every part of your body from head to toe. From your shoulders down to your calves you will experience the burn … we promise. 90003 90002 90013 Low risk of injury 90014 — Compared to most forms of exercise jumping rope is extremely safe.You are hopping an inch or two off the ground at most if your form is correct, so the risk of injury is relatively low. 90003 90002 90013 Fun 90014 — The beauty of the jump rope is that you can always learn new tricks and improve your skillset. There is no plateauing unless you choose to do so. This always keeps your workouts interesting and engaging. It’s like we always say at Jump Rope Dudes — if it’s not fun, it’s not sustainable. 90003 90002 90013 Cool 90014 — Let’s face it. Those dudes who can whip a jump rope around like a ninja straight up look cool.The more you practice — the better you get — the cooler you feel. 90003 90002 90013 Easy to get started 90014 — All you need to get started is a jump rope and the 4 week challenge we posted for you at the end of this article! 90003 90002 90013 Improved agility 90014 — If you are an athlete looking to improve your agility and footwork then jump rope is perfect for you. There is a reason why the best fighters in the world include jump rope exercises in their training regimen. 90003 90002 90013 Improve endurance 90014 — Beyond the fat burning effects discussed above, you can expect to experience a significant improvement in your endurance as well.All without leaving the driveway or parking lot outside your home. 90003 90006 How to Pick Your Jump Rope 90007 90002 90123 90021 90013 Durability 90014 — The beauty of skipping rope is the freedom that comes along with it. You do not want to be caged into working out inside, so make sure you pick up an all surface rope that is durable for both indoor and outdoor use. 90003 90002 Specifically we would recommend either a steel or PVC cable rope. For the handles you’re going to want a ball bearing system to extend the life of the rope as well.90003 90002 90013 Sized correctly 90014 — Make sure you are picking up a rope that is sized correctly for you. If you stand on the rope with one foot and bring both handles up towards your body, the bottom of the handle should be just below your armpit. Another good rule of thumb is that the rope should be 3 feet taller than however tall you are. 90003 90002 90013 Picking a rope for your goal 90014 — Pick a rope optimized for your goals. If you want to work on your agility make sure you pick up an agility rope (lightweight rope.) 90003 90002 The agility rope will definitely burn a ton of calories as well, so if you are looking for agility plus fat loss that’s a safe option as well. 90003 90002 Alright, so you know why you should be jumping rope, you know all about the benefits and you know how to pick a rope. The next step is picking up a rope and beginning to add jumping to your current regimen. 90003 90002 To get you started in a big way over the next 4 weeks we are giving you some of our most entertaining and effective workouts to try out.You only have 3 of these HIIT jump rope workouts a week, so you can throw these on strictly cardio days or stack them on your normal routine. 90003 90002 Day 1 is linked up below. Get after it! 90003 90006 4 Week Jump Rope Workout Challenge 90007 90002 90149 90003 90151 Week 1 Day 1 90152 90002 90154 90155 90003 90151 Week 1 Day 2 90152 90002 90160 90155 90003 90151 Week 1 Day 3 90152 90002 90166 90155 90003 90151 Week 2 Day 1 90152 90002 90154 90155 90003 90151 Week 2 Day 2 90152 90002 90178 90155 90003 90151 Week 2 Day 3 90152 90002 90184 90155 90003 90151 Week 3 Day 1 90152 90002 90190 90155 90003 90151 Week 3 Day 2 90152 90002 90196 90155 90003 90151 Week 3 Day 3 90152 90002 90202 90155 90003 90151 Week 4 Day 1 90152 90002 90208 90155 90003 90151 Week 4 Day 2 90152 90002 90214 90155 90003 90151 Week 4 Day 3 90152 90002 90220 90155 90003 90002 90224 90003 90021 .