Jump rope: what muscles are involved during training?

To achieve success in sport, it is not necessary to visit an expensive gym and puff every day for two hours. Work, family and other things very much exhausting man during the day. We have not enough strength for the gym. But if you want a good figure, you don't have to do it at the gym. Everything you need is almost every. It's a jump rope, a pair of sneakers and dedication. Let's more in detail talk about what a good rope. "What muscles are involved when performing exercises?" - you will ask. The answers to all the questions you will find in this article.

Efficiency of the rope

Many athletes know that there are two ways to lose weight: active and passive. The second method – it is a diet. In this case, you can do without exercise, although this is not too desirable.

But the greatest efficiency can be achieved with a balanced diet and daily cardio. What muscles work when you jump rope, you ask? This calves, glutes, hips and core muscles. But beyond that, the load gets your heart and respiratory system. During these sessions the body released endorphins, aka happiness hormones. So the mood will be a little better, even in the most gloomy day. Overall, this is a great choice for those who do not have enough time for a trip to the gym. Take a run a jump rope, and the result will not keep itself waiting long, as soon you will see what muscles swinging on the rope. It doesn't take much time, just be patient.

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Jump Rope: what muscles are involved most

You Can say that while jumping somehow works your entire body, starting from toes and ending with your hands. However, the peak load (60-70%) in the gastrocnemius muscle. If you do everything correctly, the calf will start to hurt in the first place. In addition, active work is done by the muscles of the thighs and buttocks. For quadriceps accounts for about 15% of the load. But this figure varies depending on the technique of jumps, which, by the way, today large number.

Muscles also participate in work. The fact is that while jumping, the body requires continuous stabilization, which provides press and straighteners behind. In General, we are talking about the load is not more than 10%. More should be said about the muscles of the arms. They work slightly, but still take the load. If you take into account the simplicity of this exercise and its efficiency, it certainly deserves attention. But we still learned what a jump rope. What muscles are involved, we understand, now move on.

How Much and how to jump?

To achieve the desired result it is necessary to constantly train. The whole point is the frequency of workouts, their intensity and technique. Optimal workout length – 10 minutes or more. If you are a beginner then start with a minimum. With the development of techniques and stamina can train longer. When your legs and core muscles will strengthen, it won't hurt.

Studies have shown that approximately 15 jumping rope can burn about 220 calories. Training intensity should increase gradually. It is advisable to do outdoors. Elbows as possible, pressed to the body, and during the exercise, the rotational movement is performed only brushes.

What develops muscles jump rope?

Little was said above about the fact that there are a large number of techniques and ways to perform jumps. Some focus on the development of calf muscles, other press and stabilizers, and others – for quadriceps. If you want to banish the sides and belly, which by the way, rope is quite possible, it is necessary to take a long time zarekomendovala equipment.

The So-called classic jumping – the best helper. In this case you are jumping on his toes, and knees are springy. One jump is one round. In the future, you can alternately change the legs, bending them at the knee. To restore breathing perfect double jump. During exercise try to keep muscle-stabilizers in the voltage. Due to the static load they will be strengthened. By the way, the core muscles are the only ones who become stronger from static loads. Overall, we figured out which muscle trains the rope.

Conclusion

So we figured out what jump rope. What muscles are involved, you know too. But how to train effectively? The key to success lies in the gradual increase of load. This applies both to the complexity of the exercises and their intensity. For example, to bring the load to the abdominal muscles, needed during the jump bend your knees, pressing hips to the torso. It's effective, but not as easy as it might seem at first glance. The first results appear after 5-10 workouts, but it all depends on cheat you or in good faith.