Jumping on the rope: which muscles work the most? What muscles swing when jumping rope

Today everyone wants to look slim. For these purposes, many simulators have been invented. But to buy many of them you need to spend a lot of money. Also, not all exercises are available to people, for example the so-called "pistol" (squat on one leg) is quite difficult for most. For aqua aerobics you need a pass to the pool and a lot of free time. What can we say about the sports hall, where one subscription is sometimes fabulous money. It is necessary to look for an alternative.

Some people prefer running in the morning. But even here there are some nuances: you need to keep pace, which would allow you to achieve the maximum result, you also need to share concepts and clearly understand what is required. If a person wants to lose weight, then you can use special innovations, for example a special suit that allows you to sweat more. But those who just want to play sports for health do not need anything like that. Running is useful, but again requires free time. Since in the mornings, before work, I often want to sleep. Yes, and for training requires space. Well, if there is a stadium, but often at home in disadvantaged (from this point of view) areas. What then?

Exit

There is an exercise that requires only a sporting projectile. It can be performed almost anywhere, where, of course, the ceiling height allows. It's jumping rope. What muscles work? What is the history of the birth of exercise? And how to perform jumps correctly? This is written below.

Jumping rope is not a child's play. Many adults, wealthy people do them in their spare time. Even athletes include jumping rope in the plan of their training. For example, boxers must use this exercise, so they train bounces from the opponent. If you look closely at the fight, you can see that the athletes are floundering their feet or even jumping - this is the result of working with the rope. Very useful jumping rope. What muscles work with this exercise? Calf, abdominal muscles, back and hands.

Kind of sport?

And yet it's not a sport - jumping rope (which groups of muscles work, described below). It's just an exercise on your feet. Even the fans can not call jumping rope by a separate sport, which can include in the Olympic Games. But this does not negate the fact that the exercise is one of the leading among the auxiliary. This form of motor activity can be called a combination of useful properties of continuous running and jumping, that is, aerobic exercise and power. That's why jumping rope became so popular.

Nostalgia associated with this exercise, there are those who found the Soviet time. Then it was especially popular among children. In each yard, mostly girls performed jumping rope. What muscles work, they did not think. But a simple game was very useful.

History

As already mentioned, in many sports are an integral part of training jumping rope. What muscle groups work? In England, for example, boxers began to use this exercise at the end of the last century. It was noticed that it perfectly strengthens the legs, improves the coordination of movements, increases the aerobic and anaerobic capabilities of the person.

Time passed, and jumping rope improved. New movements began to appear that increased or weakened the load on some muscle groups. And today, boxers necessarily include a rope in classes. Now they use other types of jumps, for example with a turn. And not only they, most football players, runners, basketball players, volleyball players and other athletes actively perform this exercise. Real jumpers can jump for more than an hour. But, of course, it is better for a beginner to start small. Already it was told about what muscles work when jumping rope. Photos of athletes performing exercises with this inventory are presented below.

Replacement and addition

What groups of muscles work when jumping rope, we have learned. Exercise can replace many other, and even sports. So, for example, if it rains, then it is not possible to ride a bicycle. Then you can replace it with jumps on the rope. Of course, it does not work out completely, but in rare cases it is. Moreover, it is possible to supplement other exercises. So, running well will alternate with several minutes of jumps. The same bicycle also goes well with the exercise. It is the versatility of jumping rope and has become the reason for such popularity.

Exercise is not forceful to the full. It relaxes the body more, although it trains endurance. Of course, for someone like. To those who are far from sports, jumping rope will seem complicated. And the runners - time to recover. Much depends on the speed and time. But the main thing is to perform the exercise evenly. It is then that endurance is trained. Therefore jumping rope is also a training in order to calculate their strength, what is needed in every sport.

Repeating exercise is the key to achieving results. Beginners will be enough 2-3 times a week. But you need to strive for daily repetitions. The main thing is to remember that it will be with the increase in execution time that the results will be. If you stay at the same level, then the effect will be minimal.

Workout plan

When jumping perfectly, the cardiovascular system is trained. Specialist for physical education R. Rioti believes that for good results it is worth doing the exercise for more than 15 minutes. As already mentioned, jumping rope can replace many other exercises, but in part. So, from running they make up 90%. This was clarified, based on the consumption of nutrients by the body.

For beginners, experts advise to jump at a speed of 72 revolutions per minute. This is the minimum speed at which rotation is possible. But it's not worth to start with a pace that is too slow for a person, this rule, by the way, also acts on the run. The value of the heart rate, which would be normal, is achieved in three minutes due to movement by hands.

Equipment and clothes

Many people make jumping rope. What muscles work - they are interested in the first place. With this, we sorted it out. With equipment, too, everything seems to be understandable. But what should I wear?

In fact, the rope must be chosen correctly. For example, it should not be short or long. In addition, its diameter should not exceed or be less than 0.8 or 0.9 cm. If the rope is too wide, it will be difficult to rotate because of its weight. Easy to twist heavily because of weak centrifugal force. Also, the projectile must touch the floor when the arms are at the level of the hips. All of the above parameters can be easily checked directly in the store, taking with them a ruler. What muscles are involved in jumping rope, other than those already described? The load extends to the entire body.

Definition of length

About what muscles swing when jumping rope, many think, but the projectile should be right, which some do not even suspect. To correctly determine the length of the rope, you need to take its ends and stand on its middle. Many people like to use a longer rope than required. After tightening the projectile arms should reach the level of the armpits. A long rope is difficult to control, but on a short one it's impossible to jump.

Many wind the projectile on the palm to give it the right length, or knot the knots. If everything is safe in the first method, then in the second one there is a probability of damage to the body by the nodes. The speed of the rotating rope is large, and the effect of the collision can be more painful than striking the stone. Muscles involved in jumping rope, swing better, if the shell is the correct length.

If you can not get a rope in the store, then you can use a regular clothesline. It is quite heavy and at the same time not thick. You can jump barefoot, and in sneakers. But when performing the exercise on a hard surface there is a possibility of injury to the pads of the fingers. There is a way out. You can jump on the carpet. Rubber shoes slow the movement, in addition, adds weight. It seems that it is insignificant, but with an hour of training it is very palpable.

Contra-indications and advice

During training, many athletes perform jumping rope. Groups of muscles that act in this way are located throughout the body, mainly on the hands and feet. Professionals of this exercise can jump for more than an hour every day, but beginners are advised to competently assess their strength. The main thing is not to overdo it, but you do not need to feel sorry for the body either. There is no schedule for training. Everyone jumps to the best of their abilities and abilities, striving to achieve the above-described results. It is worth paying attention to the fact that people with diseases of the cardiovascular system and the brain should better refrain from such exercises. But before training everyone should consult a doctor, otherwise you can only hurt yourself.