Why you should include jumping rope in his training

Gradually tense debate about the pros and cons, the benefits and dangers of running: it already has a lot of supporters and active defenders. But at the same time there are a number of obstacles in order to fully run on a regular basis: the weather, the high cost of racetracks, health restrictions and the like. An alternative to running the rope acts. Despite the fact that jumping rope is not so popular among the supporters of the sport and a healthy lifestyle is exercise, like running, is fraught with a lot of opportunities.

Jump rope or running?

We're talking about jumping rope as an alternative to running, representing the first such protection in arguments, as the availability of the projectile, its low cost, regardless of weather conditions and compactness. Jumping rope is burned in several times more calories than jogging for the same period of time. Of course, everything depends on the pace and intensity of the exercise, but with the efficiency of the rope will not argue: 10 minutes jumping in comfort for the athlete pace can replace 30-40 minutes and run burn from 10 to 18 kcal per minute, whereas the same figure at a jog of approximately 13 kcal / min.

Jumping rope involve more muscles. Due to the rotation cord work not only the leg muscles but also muscle body, biceps, triceps, abdominal muscles get a load. Improve the efficiency jumps to help special rope with weighted rope.

Among other things, exercises with a rope develop coordination and agility, increase explosive power, burn subcutaneous fat, strengthen bone tissue, significantly develop the cardiovascular system (especially in the training mode for more than 10 minutes contract).

In the hands of an untrained person rope can not be effectively the same jogging. However, after a bit of training and the ability to maintain a serious athlete paced jumping still exceed the torment on the treadmill in efficiency.

Jump rope in the hands of professionals

When it comes to jumping rope to burn calories, all more or less clear and even a little boring. Much more interesting is how the rope is used by professional athletes and what it becomes in their hands. Rope jumping basketball players, athletes, boxers, CrossFit enthusiasts, skaters, volleyball players and swimmers.

Boxing

Roy Jones, Lennox Lewis, Mike Tyson, Muhammad Ali - not a complete list of those boxers who paid great attention to jumping rope in their training. They jumped from 10 to 30 minutes each workout with a few intervals of one minute or do without them. Someone jumped at a constant rate, while others preferred to constantly increase it.

Boxers take advantage of the diversity of training jumping rope, never neglect this exercise. It develops the muscles of the legs and, unlike jogging, improves coordination. Jumping rope to help develop their own rhythm of work in the ring, to increase striking power. Moreover, it is a great endurance training.

Basketball

Basketball players jumping rope used to increase the height of the jump. It is through this exercise they strengthen gastrocnemius and soleus muscles. Jump of 15-20 minutes a day and gradually increase the time to an hour. While jumping in order to achieve maximum results keep the ankle as close as possible to each other. It is believed that the result reached after 2-4 weeks of regular exercise.

Skating

At skaters rope comes in sets of exercises on the general physical preparation (GPP). Jumping rope develop endurance, train the breath.

Swimming

Skipping rope is part of a set of exercises designed to increase strength and speed. Jumping carried out in ascending, extreme, near-limit rates.

CrossFit

Jumping rope - one of the basic exercises CrossFit. It is important to make as many repetitions for a minimum period of time. That is why krossfitery often seek to master the double jumping rope.

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rope exercises will help you to put himself in excellent physical shape, with less training time than we used to spend on them. A great opportunity to increase the productivity of their studies.