Buy a skipping rope and grow thin at home
Due to their high performance, many professional athletes from various sports practice rope jumps. Jump rope helps to burn calories, lose weight, develop coordination, concentration and endurance. Jumping rope strengthens the muscles of the legs and helps to keep the whole body in good shape. This is a great cardio training and training of the vestibular apparatus.
Jump rope – one of the easiest and cheapest home fitness equipment. However, the variety and abundance of skipping ropes in sports shops makes you wonder what one rope is different from the other?
Four key points that are worth paying attention to when choosing a rope.
The statistical and dynamic rope lengths differ. The statistical length of the rope is measured when the projectile is not in use. The dynamic length of the gallop depends on the size of your body and the exercise you are doing.
The main thing is the statistical length of the rope.
The ratio between the height of a person and the length of the rope is as follows:
Height below 152 centimeters – the length of the rope 210 centimeters
Height in the range of 152-165 centimeters – the length of the rope 240 centimeters.
Height 167 – 182 – jump rope to 274 centimeters.
With growth from 182 centimeters and above it is necessary to have a rope with a length of 300 centimeters.
You can pick up a rope of optimal length in the usual “old-fashioned” way. Take the rope in your hands by the ends and stretch them somewhere at chest level. The rope must be in contact with the floor.
2. Diameter and weight
The weight and diameter of the rope is selected based on the skills involved. On average, the diameter of the rope should be between 0.8 and 0.9 cm. If the diameter is thinner, then the rope will be too light and vice versa.
For beginners, a jump rope with a thicker and heavier rope is best. Such a rope moves more slowly, so the athlete has more control over the movement and can more easily form his rhythm.
The most advanced, fast and well coordinated athletes can take a thin and light rope with a diameter of only 2-3 millimeters. The low weight of the rope relieves the load on the shoulder and wrist. But due to the ease and subtlety of such a rope allows you to move faster.
Modern skipping ropes are made of plastic, vinyl, rubber, nylon, and also from traditional materials such as rope and leather. Rope rope and leather, as a rule, lighter in weight. Therefore, more suitable advanced “jumpers.” It is worth noting that traditional materials wear out faster.
Most of the pens on the skipping ropes are made of plastic, although there are wooden varieties. The main thing is that the rope should not be slippery for hands.
When choosing a rope, you need to pay attention to how the rope is attached to the handle – directly or through a ball bearing.
The best jump rope for both beginners and athletes will be a jump rope with a swivel attachment mechanism. Handles at the rope should allow the rope to rotate freely. In this case, the rope will not twist and get confused during training.
Some jump ropes have additionally weighted handles, which contributes to a more active strengthening of the muscles of the arms.
The sports industry does not stand still. Today, stores sell jump ropes with built-in counters. Such devices are not only counting jumps, but also burned calories.
In conclusion, we recall that jumping with a rope can be made the main type of aerobic exercise, and can be included in the workout.
To strengthen the cardiovascular system, you must jump with a rope for about 20 minutes.
To lose weight you need to jump with a rope for at least 30 minutes.
Remember that the rope like any simulator has limitations. Jumping with a rope can not be on a full stomach, for people with heart failure, problems with intervertebral cartilage or joints.