Many people still believe that jumping on the rope is children's entertainment. But at the real athletes on this matter is another opinion - a rope, this is an excellent simulator, the opportunity to strengthen all muscle groups, prepare for competitions and reset overweight.
Jump on the rope is fun, it is interesting and this is useful. Entertainment can turn into a hobby and the ability to achieve your dreams. To reset the weight and faster return to the desired physical form, you need to learn how to jump on the rope.
What should be a rope?
In order for the training to be productive, it is necessary to accommodately approach the selection of the main attribute - the rope.
What you need to know:
- the simplest and most common skap among athletes is a polyvinyl. It happens different diameters. Choose no less than 0.8 mm, because if it gets thinner, then the newcomer will be harder to learn how to jump on such a rope;
- there are in the stores of sports goods rope with weightlifter. They are intended for experienced athletes who need to strengthen the load on all muscle groups, but to a greater extent: on the shoulders;
- for those who are passionate about kickboxing and love boxing, a leather jump rope is suitable. But for the beginner it will not suit, because it is difficult to learn to jump.
How to choose the size of the rope
Another point: the rope was chosen, now you need to understand what length it should be to properly distribute the load.
So, if the rope is short, then you can try to post all 100 and make more jumps in a few minutes than if you jump on a conventional long jump.
If you are a novice in this matter, then you need to take a rope, the hands pull up - the handles of the simulator should be at the same level as the armpits. In order to properly pick up the rope of the desired length, it is necessary to find the center (folded the sports projectile in half), at this point becoming the toes of the fingers on the rope. In the hands take the knobs of the rope and pull. If the knobs are equal to your armpits, then the rope is chosen correctly. If not, you will have to increase or decrease the length of the cord.
It is important to understand that if the rope is very short, it will be difficult to jump, as you have to shrink and pull your head. It is not right. If longer - then it will be tangled when jumping and learning to learn how to jump.
The rope with a meter is a good option to do not get back from the account during training and know how much it turned out to make jumps per minute.
How to learn to jump on the rope
There are several jumps in total:
- Source position: Legs on the width of shoulders, hands - on the sides. The rope is kept in your hands, it should be rear. Enough just step over a sports projectile. Now you need to throw your hands above your head, as if scrolling the rope forward. Operate only wrists. At the moment when the cord of the rope will be almost your feet, you need to jump so that the cord is under your legs. Jumping enough to do not too high, it all depends on the power of Mach. The knees during the jump are not bend, thus you can save the strength and load to distribute to the muscles, and not on the joints.
- Double jump. When you learn to jump on the rope, you can increase the load. The jump up is high enough so that you can have time to scroll the rope twice in the air.
- Jumping with pursed knees: it is necessary to work similarly, only the knees during the jump lift as high as possible. All muscle groups work well, plus the load on the muscles of the press.
- Jumping reverse: everything is done like when there is a direct jump, only the rope should start in the reverse order from ourselves.
- Jumping on one leg: first a couple of jumps on the right leg, then as much - on the left leg.
- When you learn to jump in the usual way, you can try to cross the rope, jump forward and backward, master the side jumps.
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