to burn fat
Lose weight fast with the skipping rope?
Small jumps, big effect: Jumping rope is a full-body workout that burns a lot of calories in just a short time. A rope is a simple but effective way of getting your body going – even in bad weather.
Published: 33 minutes ago
|
Updated: 12 minutes ago
1/7
Jumping rope is a real miracle weapon against calories and for a great body feeling.
Many know it from childhood: the skipping rope. And indeed, it’s child’s play to hop over a swinging cord. This is precisely why “Seigenumpe” is also particularly suitable as a training variant for all healthy adults – regardless of whether they are new to sports, fitness fans or ambitious athletes.
Training with the skipping rope is good endurance training. Similar to jogging, regular exercise helps to lose weight. Depending on your age, gender and weight, you can burn 200 to 500 calories per 30 minutes.
10 points in favor of jumping rope:
-
Is inexpensive.
-
Can be practiced indoors and outdoors.
-
Is easy to learn.
-
Particularly strengthens the leg and ankle muscles.
-
Stabilizes the core muscles.
-
Ensures better rhythm, reaction, balance, orientation and adaptability.
-
Promotes movement coordination.
-
Improves strength, endurance and speed.
-
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
Rope skipping is an excellent cardio workout that can also be used specifically when losing weight. In fact, an average-sized 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 jump through for 30 seconds without jumping in between. Rest for 60 seconds, then jump for another 30 seconds. And repeat the whole thing ten times.
Jumping with change of foot is also recommended. The shift 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 weigh more, it takes more energy to work against gravity and move your body, so heavier people burn more calories when they exercise. Don’t forget: Long-term success in losing weight is only possible if you change your diet as well.
The right jump rope
A skipping rope is not expensive and can be bought at any sporting goods store. In addition, it does not take up much space and can therefore be taken with you when you travel. It is important to note that the handle is designed with a swivel joint so that quick turns are possible.
The length of the rope should be adjusted 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 height or just below the armpits.
basic techniques
-
«Bounce Step»: You jump over the rope with both feet and build in an intermediate jump.
-
“Alternate Foot Step”: Here you put your legs over one after the other – you’re practically jogging over the rope.
What is the best way to start training?
Ideally, you start with the two-legged base jump. The upper arms lie 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 skipping rope should come from a relaxed inward rotation of the wrists, not rotation of the arms.
When jumping, you should only jump so high that the rope can swing just under your feet. Not the jump height, but the speed is important. For cushioning, the knee joints should be slightly bent, and you should jump off the balls of your feet and land on the balls of your feet again.
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 in a hollow back. The pelvis must be well erected. In addition, the abdominal muscles should always be slightly tense. From the feeling you pull the navel slightly towards the spine.
-
Keep your shoulder blades low and try to keep your shoulders and neck relaxed.
-
If you’re comfortable with the two-legged base jump, try hopping on just one leg. There are always more challenges for the more advanced: For example, jumps with bent knees, with a double turn of the rope, with crossed arms, with opening and closing the legs.
-
As an intensive cardiovascular workout, jumping rope is good for your legs and condition. So keep taking small breaks so that you don’t exceed your performance limit or overload yourself. Even with small breaks, the training is very efficient and burns a lot of calories.
These 3 sports help you lose weight
Have you always wanted to know which sports make your pounds tumble the fastest? Here you can find out which sport burns calories most effectively.
Have you always wanted to know which sports make your pounds tumble the fastest? Here you can find out which sport burns calories most effectively.
How many calories do we burn swimming?
Swimming is one of the healthiest sports because it is easy on the joints and not only trains strength and endurance, but also coordination and mobility. In addition, of course, calories are burned – sometimes even more than you think. Blick shows how the welcome cooling off on hot summer days can also be used as a sports workout.
Swimming is perfect for losing weight.
Keystone/AP/JOHN MINCHILLO
Swimming is one of the healthiest sports because it is easy on the joints and not only trains strength and endurance, but also coordination and mobility. In addition, of course, calories are burned – sometimes even more than you think. Blick shows how the welcome cooling off on hot summer days can also be used as a sports workout.
External Content
Would you like to see this supplementary content (Tweet, Instagram, etc.)? If you agree that cookies are set and data is thereby transmitted to external providers, you can allow all cookies and display external content directly.