How to make the jump rope twice as effective for fat loss

If you are a dedicated lifter, there is a good chance of skipping the cardio frequently. But don’t let the fitness mimics fool you, the heart is necessary – especially if you want to reduce your risk cardiovascular disease; Manage your weightand reinforce your immune system.

While there are many ways to take your session in a heart, the rope jump is considered one of the best. Not only can it do burns more calories From running, but also activates more muscles. In addition, it’s fun!

“One of the simplest, cheapest ways to move people is to return to the basics, such as the rope jump,” says the American marine, Olympic wrestler and the jumping rope training expert Dude.

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Benefits of the Jump Rope

The pandemic saw an increase in people go out more – hitting running and walking for weight loss. And while walking is an excellent tool, hitting five miles a day (10,000 steps) is not always manageable. There they come to play timely efficient strategies such as jump.

“We are really facing a serious obesity epidemic and all the other diseases that happen with it,” says Lee. “That’s why we have to make people lose weight and we have to do it in a simple way. They don’t have to go to the gym – they just do it around the house.

Related: 7 jumping ropes to launch fat and match

The most stroke for your buck

“Research It shows that 10 minutes of jump rope can offer the same cardiovascular benefits as 30 minutes of jogging, “says Lee.” Because it is a total movement of the body, it incorporates every muscle. You have to move your upper body as well as your lower body. ”

Lower impact

Running is an excellent weight loss tool, but since it is high in nature, it may not be suitable for everyone. When you run, you increase stress on your joints, because both legs are not at the time on the ground.

“When you run, the strength exerted on your body and the joints may be about three to five times your body weight,” Lee proposes. “With jump rope. You can check the impact so that it is a safer exercise.”

It is portable

Like running and walking, you can jump rope almost anywhere. Whether you travel too much or don’t have time to go to the gym, you can simply hit a jump rope for a full -body workout in 30 minutes or less.

“What makes it so unique is his portability,” says Lee. “You can get this exercise anywhere on the planet and you can do it anytime.

Related: The 4 -minute training ritual that enhances your metabolism all day long

How to jump on rope for weight loss

To make the jump rope more effective for weight loss, use high -intensity training (HIIT). Instead of jumping at a steady pace, they alternate between 30 seconds jumping high (such as double headphones, alternative feet or sprint steps) and 30 seconds with a slower jump or active rest. Repeat this sequence for 15 to 30 minutes to maximize fat loss and metabolic impact.

Bonus: Once you have conquered the following variations, add a weighted jump rope. It will turn the tension, build muscle and help you burn more fat.

Better jumps for fat loss

By training smart and maintaining high tension, the jump rope becomes a secret weapon for weight loss and athletic performance.

1. Basic bounce

How to do

1. With a jump rope handle in each hand, hold your elbows tight on your sides.
2. Use controlled wrist movements to rotate the rope.
3. Keep your knees slightly bent and jump with both legs together.
4. Pass the rope under your body only once.
5. Gently land the point between your feet and your leg balls.
6. Repeat.

2. Alternative foot step

How to do

1. Keep the rope handles in each hand to get started.
2. Sprint in place, bringing your knees to an angle of 45 to 90 degrees.
3. We alternate the legs every time the rope passes.
4. Use a light knee and ankle movement while jumping on your leg balls.
5. Repeat

3.

How to do

1. Start with a jump rope handle in each hand with your hands in your middle.
2. Start with a basic bounce.
3. Pass your hands in front of you in the second bounce.
4. After the rope goes over the head, unfold your hands back to the original position.
5. Repeat.