Burn fat: lose weight fast with skipping rope?

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Many have known this since childhood: skipping rope. And indeed, jumping over a swinging rope is child’s play. This is exactly why “Seigenumpe” is particularly suitable as a training variant for all healthy adults, whether they are new to sports, fitness enthusiasts or ambitious athletes.

Jump rope training is a good endurance training. Similar to running, regular exercise helps with weight loss. Depending on your age, gender, and weight, you can burn 200 to 500 calories in 30 minutes.

10 points in favor of skipping:

1. It’s cheap.

2. It can be applied indoors and outdoors.

3. It is easy to learn.

4. It especially strengthens the leg and ankle muscles.

5. Stabilizes trunk muscles.

6. It provides better rhythm, response, balance, orientation and harmony.

7. It supports movement coordination.

8. Increases strength, endurance and speed.

9. Burns a lot of energy (70 to 160 calories for 10 minutes of moderate intensity, depending on age, gender, and weight)

A real calorie killer

Jumping rope is an excellent cardio exercise that can also be used, especially when losing weight. In fact, the average person can burn more than 10 calories per minute! In the form of HIIT training, the most fat can be burned while jumping. For example, you can switch for 30 seconds without skipping in between. Rest for 60 seconds, then jump for another 30 seconds. And repeat everything ten times.

Alternate jumping is also recommended. The change in weight also tightens the core nicely. The number of calories you can lose by jumping rope depends on how much you weigh when you start. When you’re heavier, it takes more energy to work against gravity and move your body, so heavier people burn more calories while exercising. Remember: Long-term success in losing weight is only possible if you also change your diet.

correct jump rope

A jump rope is not expensive and can be purchased at any sporting goods store. It also doesn’t take up much space so you can take it with you on your travels. It is important to note that the arm is designed with a swivel joint so that quick turns are possible.

The length of the rope should be adjusted according to your own height. The best way to do this is to stand on the rope with both feet and check whether the handles reach chest level or just below the armpits.

basic techniques

• «Jump Step»: You jump over the rope with both feet and make an intermediate jump.

• “Alternating Foot Step”: Here you put your legs behind each other – you practically run on a tightrope.

What is the best way to start training?

Ideally, you would start with the two-legged base jump. The upper arms are close to the upper body, which is held upright. The forearms are also close to the body with the elbows and point diagonally forward.

The angular momentum of the jump rope should come from a relaxed inward rotation of the wrists, not from the rotation of the arms.
When jumping, you must only jump high enough that the rope can swing under your feet. It’s not the jump height, it’s the speed that matters. For cushioning, the knee joints should be slightly bent and you should bounce off the soles of your feet and land back on your toes.

What should be considered when jumping rope?

• Correct posture is important so that no weak points are overloaded. The spine should remain straight and long. Make sure you don’t jump on an empty back. The pelvis should be well erected. Also, the abdominal muscles should always be slightly tense. Feeling, you gently pull the navel towards the spine.

• Keep your shoulder blades down and try to keep your shoulders and neck relaxed.

• If you’re comfortable with two-legged base jumping, try jumping on just one leg. There are always more challenges for the more advanced: for example, jumping with knees bent, double loops of rope, arms folded, legs spread out and closed.

• As an intense cardiovascular exercise, jumping rope is good for your legs and fitness. So keep taking small breaks so you don’t go over your performance limit or overload yourself. Even with small breaks, training is very efficient and burns a lot of calories.

Source : Blick