How to learn to jump rope well. Training with a jump rope. How to jump correctly. Is it possible to lose weight by jumping rope?

Jumping rope is an excellent replacement for running and similar types of active physical activities that help get rid of extra pounds.

Using exercises with a jump rope directly for weight loss, the heart is trained, muscle mass is strengthened, and blood pressure returns to normal.

Not everyone can use the wonderful cord correctly. Moreover, the older a person is, the more difficult it is for him to learn how to do this. This is due to the characteristics of a person’s psychological as well as physical nature.

The first is associated with a lack of hope in one’s own strength, the second is due to age restrictions. Over the years, the body, which has not previously been exposed to physical activity, finds it difficult to specifically coordinate the work of the muscles.

This means that before jumping rope and losing weight, it is important to conduct classes without it in order to accustom the muscles to the upcoming load.

How to jump

Take the jumping cord and bring it to your heels and behind your head. After making a small swing, jump a little, slightly bending your lower limbs at the knees.
Depending on the type of exercise, it is necessary to jump normally, that is, the legs should be swept back, starting from the original position.
The cord size should be appropriate for your height.

How to lose weight by jumping

It is important to know that jumping rope to lose weight allows you to burn the most calories compared to walking. Cardio with a jump rope is a great alternative to jogging to warm up for hand-to-hand combat.

However, the choice - jump rope or typical running - remains directly with the trainee. In the process of jogging, you can also lose weight in your body.

The main differences are in comfort, because running is not possible in every place. As for jumping rope, they can be done even at home.

The effectiveness of exercises directly depends on the time of jumping.

Within 15 minutes, approximately 200 calories are burned for an athlete weighing 60 to 80 kilograms.

It is clear that no one will do this for sixty minutes, but everyone can do 15 minutes.

You can jump using a variety of methods, including crossing your upper limbs and jumping quite high. Double or triple jumps and swings are used.

By alternating such exercises, it is good to diversify regular jumps. However, it is much easier to carry out regular jumps for two to three minutes, then rest.

Positive and negative sides

Let's talk about the benefits of jump rope exercises. If we talk about the positive aspects, these include strengthening muscle mass and improving blood flow. If you want to understand how to jump rope correctly, look at the photo on the resource.

However, what should you give preference to, for example, jumping rope or jogging? Complex issue. Jumping is not suitable for every person. If you have arthritis, then jumping may not be comfortable.

Thus, obesity also interferes with such an activity, since there is an increased joint load. It is problematic for overweight people to jump on one leg rather than on two legs.

The negative aspects of jumping are the impact on joints, which are injured and also wear out quickly.

So, how much to jump using a skipping rope depends on the individual characteristics of the body. At the same time, exercises help strengthen muscles, lungs, and heart.

Harm will occur if you practice for a long time, not paying attention to the sensations. Painful sensations and excessive fatigue are sensations that are undesirable during training.

In addition, doing exercises every day for an extended period of time can overwork your calves, resulting in ongoing pain while walking.

Who is prohibited from classes?

It is necessary to avoid exercises with a skipping rope for those who suffer from heart pain under high loads. Also, since jumping places the maximum load on the feet, as well as on the calves, diseases localized to them will be completely contraindicated.

For example, it will be impossible to jump due to the presence of an ingrown toenail, since pain will interfere.

Local inflammation is also considered a contraindication. You will feel pain from any jump because of the shaking.

Also, the maximum load on the heart system increases, especially at high body temperature. It is much more difficult for the body to train when sick. It is for this reason that it is important to carry out such training exclusively in a healthy state and, of course, taking breaks.

If you are still wondering what to give preference to, jumping rope or jogging, then combine these activities, starting, for example, with running, and ending with jumping.

Want to learn how to jump rope correctly to get the body of your dreams? In this article you will find a complete guide to action.

What would you prefer – a large, bulky and expensive exercise machine, or a compact, cheap, but no less effective one? Children's fun - jumping rope helps you get rid of excess calories, keep your body in good shape and pump up your calf muscles at home and at minimal cost.

Jumping rope for weight loss is not a new practice and has already proven itself to be excellent. It has been proven that just 15 minutes of exercise a day helps you stay in great shape without dieting. Of course, we are not talking about thinness, but about a fit and athletic figure - but this is probably your goal. No reasonable person strives to become a goner, but everyone dreams of looking slim and feeling healthy.

In addition, the benefits of jumping rope for the heart and respiratory system are obvious. The loads during exercise are quite large - they can be compared to fast running or against the flow. But with the right breathing rhythm, a person can jump for a long time without feeling tired - on the contrary, muscle tone increases, you feel pleasant euphoria. Remember how you practiced with a jump rope as a child? It was so much fun! Now you have a reason to remember those feelings and experience them again.

How to choose a jump rope?

When going to a sports equipment store, it is better to have an idea of what exactly you are going for. There are different types of jump ropes: rubber and plastic, heavy and light... The most inexpensive and versatile option is a regular rubber jump rope, like the ones they buy for children. The only disadvantage of this option is that an accidental blow to the face with such a jumping rope is not only very painful, but can even leave a scar.

Keep in mind that a sports jump rope differs from a children's jump rope not only in length, but also in thickness. The best diameter is 0.8-0.9 cm. We determine your individual length by standing in the middle of the rope with your feet: the handles should reach the armpits.

A plastic jump rope for weight loss is a little lighter than a rubber one and much more effective. It is safe to use: a blow with it, even a strong one, will not cause you pain. When jumping, you need to put in more effort, which means you burn more calories. Jump ropes with weighted handles have an even better effect: they strengthen the arm muscles and make the task of the jumper even more difficult. Daily exercises with them are a real way to get a figure that will be the envy of even women in just a couple of months. The only difference is that the latter develop more of the muscles of the upper body, and from exercises with a skipping rope the whole body develops evenly.

Now there are jump ropes on sale with a jump counter - what is it and why does such a simple piece of equipment need electronics? With the help of a counter it is convenient to track progress in classes: it is not surprising if at the first training session you jump fifty times and fall down exhausted - but with experience the result can and should improve. This is exactly what the jump sensor serves to make it convenient for you to keep statistics of your successes.

Now you understand how to choose a jump rope - let's talk about how to organize effective training.

Jumping rope for weight loss - subtleties and nuances

Jumping rope for weight loss is beneficial only when the stomach is not full, the clothes and place for training are chosen correctly.

First and foremost: remember that jumping rope for weight loss is a big load for an untrained body, so take care of your heart and don’t exercise until you drop. The more excess weight a person has, the less load he should start with. Hypertensive patients need to be especially careful: if you start to feel unwell during exercise, go and rest.

Secondly, it is highly not recommended to start jumping rope for weight loss on a full or empty stomach. But what about this? And here it is: we woke up, had a light snack (my first breakfast was a banana and a glass of unsweetened tea), did a little warm-up, jumped, rested for a couple of minutes, had a heartier breakfast a second time. A hungry person simply does not have the strength for active physical exercise (food, as you know, is a source of energy). An overfilled stomach during jumps will crush all neighboring organs, and the heaviness in your stomach will not add to your sporting enthusiasm.

Choose a suitable place to study. If you have the opportunity to train in the fresh air, that’s great, you just can’t imagine anything better. If not, you'll have to jump at home. Just try not to touch the ceiling: a suspended ceiling can simply be killed with a jump rope, and a painted or bleached one can be stained. It is also not recommended to knock down surrounding objects and whip household members.

Another important point: women can only jump rope wearing a hard bra that supports their breasts well. It’s best to wear a special sports one, and if you don’t have one, use an ordinary one, with push-up cups.

How much you need to jump rope, everyone decides for themselves. The benchmark - fifteen minutes - is by no means achievable immediately. For beginners, I recommend doing no more than five minutes per approach and gradually increasing the duration of the workout. Why is warming up before jumping rope important? Because otherwise there is a chance to earn a painful one. It is always better to start with small loads (especially in the morning, when the body is not yet fully awake), and only then move on to larger ones.

How to learn to jump rope if you managed not to master this skill as a child? It’s quite simple: put the rope behind your back, throw it over your head under your feet, and at that moment jump so that it flies under you. You regulate the speed and trajectory of its movement with your hands. The wrists are taut but not tense. The arms rotate at the elbow joint. If at first the jump rope clings to your legs, do not be discouraged: dexterity will come with experience.

Exercises with a jump rope for weight loss

Here are simple but effective exercises with a jump rope for weight loss: they will diversify your workout and help you achieve results faster.

If you just jump in one place, it will give only half the effect that you could get by doing special exercises with a jump rope. To lose weight and strengthen muscles, you need more load than what throws your body up during a jump. So we complicate the task:

We jump on the left and right legs alternately, and bend the second, free leg at the knee and pull it higher.
The same thing, but with a lunge forward: from the side it looks like the steps of a heron.
Jumping in place with crossed legs.
Jumping on bent legs without straightening your knees. This exercise perfectly pumps up the thigh muscles and gets rid of unsightly “ears”.

Watch your breathing, as you won’t be able to jump rope correctly if you breathe irregularly, through your mouth, or too quickly. Four jumps inhale – four exhale. Always just the nose. Don't talk during class. For those jumping at home, it is advisable to open the window before training so that the body is better saturated with oxygen - this way you will be less tired. But of course, you can’t jump in a draft: even a light breeze can put a sweaty person in bed for a long time with a cold.

And finally. To lose weight and build muscle, you need to jump rope regularly. That is, every day without excuses. Self-discipline is very important here. Allow yourself to be lazy at least occasionally - one day you will give up the jump rope for good. Therefore, let this be an indispensable morning ritual, such as washing and brushing your teeth. Then the result will not take long to arrive. Persistent people always get their way!

More materials

A jump rope is the simplest, most compact and cheapest cardio exercise machine. Moreover, one of the most effective. By jumping rope correctly, you can actually lose 5-7 kg in a month, get rid of cellulite, increase the overall tone of the body, strengthen the muscles of the abdomen, legs and buttocks and make the figure noticeably more toned.

This type of training is often called skipping (from the English “rope-skipping”, i.e. “jumping over a rope”). How much and how to jump rope to lose weight, the training tables in our article will tell you.

Weight loss machine

When exercising with a skipping rope at a pace of 80-100 jumps per minute, 0.2-0.3 kilocalories are burned per 1 jump. For a 15-minute workout - 200 kcal. Such an intense load encourages the body to more actively saturate the blood with oxygen. Toxins are removed and fat accumulations are broken down.

The most effective fat burning occurs after half an hour of training. For the purpose of losing weight, we include intense jumping rope in the general fitness training program or, if only exercises with a jump rope are chosen, we gradually increase the training time.

First, choose the correct length of the rope. It is determined by the height of the student. Step on the center of the rope and pull it up by the handles. The ends of the rope should end just above your armpits. Or take a rope folded in half by the handles and stretch it with straight arms in front of you at chest level. The rope should lightly touch the floor.

For athletes with a height of 167-183 cm, a length of 280 cm is suitable, for those who are shorter - 250 cm, etc.

We pay attention to sportswear. For women, it is advisable to wear a tight top over a special sports bra. If necessary, supplement the equipment by wrapping it with a wide elastic bandage.

You need to choose shock-absorbing sneakers for jumping; they will protect your feet from excessive stress.

You cannot jump on a concrete floor or grass; a flat surface of the ground, a wooden or rubberized surface will do.

Performance technique

jumping technique

First of all, we master the jumping technique. Keep your body straight and jump straight up. We do not move it to the sides, rotating the rope only with the hand. - together. We jump on our toes easily and silently, without landing on our heels.

When jumping, you need to watch your breathing. If it goes astray, we switch to less intense exercises so as not to overload the heart. When muscle tremors appear, we ease the load by jumping alternately from one leg to the other.

Before classes, a 10-minute stretching of the muscles of the whole body is useful.

The workout must be completed with a cool-down in order to smoothly, without wearing out the heart, restore its usual rhythm and stretch the muscles, preventing painful ruptures.

Video training with a jump rope.

How long to jump?

effective training

Start with feasible loads at a calm pace. The body adapts, and the muscles and joints have time to get stronger.

Increase the load gradually. The first week we jump for 5-10 minutes once a day or every other day, pausing 30 seconds between sets to stretch, swing, bend, and twist.

Every next week we add 10-15 minutes, thus bringing the duration of the workout to an hour (with 3-minute breaks for less intense exercises).

It is good to alternate jumping forward on two legs with jumping backward and jumping alternately on each leg.(2 minutes on one, next set - 2 minutes on the other).

It is best to jump to fast, energetic music.

The main exercise is jumping on two legs while twisting the rope forward. To use the maximum number of muscles, alternate different types of jumps (there are about 30 of them). On two legs; landing on each leg in turn; on one leg; jumping from side to side; with knees raised high; turning the rope forward; back; cross. In the high-impact series, don’t forget about double jumps.

A set of jumping ropes for weight loss

workout program for weight loss

A person jumps approximately 100 jumps/minute. Beginners can do it in 2-3 approaches.

Guideline daily norm, performed in several approaches:

for beginner athletes - 1000 jumps/day;
for prepared people -1500;
for advanced - 2000 jumps/day.

The table below shows the number of basic jumps as the training time increases.

Table 1. Weight loss program for basic jumping rope

Day	Number of jumps	Day	Number of jumps	Day	Number of jumps
1	100	11	360	21	600
2	130	12	rest	22	630
3	160	13	400	23	660
4	Rest	14	430	24	rest
5	200	15	460	25	700
6	230	16	rest	26	730
7	260	17	500	27	760
8	Rest	18	530	28	rest
9	300	19	560	29	800
10	330	20	rest	30	830

The following table shows the classic method of alternating active phases and rest.

Table 2. Weight loss program

Benefits for the whole body

benefits of jumping

In addition to actually losing weight, regular jumping rope trains the cardiovascular system, respiratory organs and all muscle groups.

Metabolism accelerates, toxins are removed, the skin becomes more elastic. The body is toned, health improves, and the mood is lifted.

The contours of the body tighten and become clearer, and “looseness” disappears. Posture improves. Coordination of movements develops. A trained vestibular system helps improve memory and get rid of dizziness.

In an hour of training with a jump rope, you can burn more than 700 kcal, and with - 600!
There is a World Organization of Jumping Rope. And since 1997, skipping championships have been regularly held.

Contraindications

You should not start training with a skipping rope if you have the following contraindications.

The weight of the student exceeds the norm by 20 kg or more. It’s better to first reset the “extra” in another way, then connect jumps. Otherwise, overload on the body, primarily on the spine and knees, will only bring harm.

Prolapse of the kidneys. Consultation with a doctor is required. You may have to use a special belt during training.

Heart disease, high blood pressure. You need to consult a cardiologist to choose a gentle set of exercises.

Problems with joints and spine.

Pregnancy.

Ordinary people consider jumping rope as children's entertainment. But in fact, skipping is an effective means for losing weight, strengthening muscles, normalizing breathing, heart function, accelerating metabolic processes, increasing endurance, general health and lifting your mood. In this article we will look at the main types of jumps, the technique of performing various tricks, we will give recommendations on how to jump rope correctly, and adults and children will learn this activity.

Classic technique

Skipping is not a boring, monotonous activity. Jumping rope is a whole set of exercises, many options for training the body and maintaining a healthy mind.

Let's learn the basics

How to learn to jump rope from scratch? For this there are basic exercises with simple techniques. The rope is held at hip level, arms are located along the body. You should start by pushing off with the balls of your feet on both feet, slightly bending your lower limbs at the knees. The optimal height of the basic jump is 2-4 cm.

After mastering the basic technique, begin more intense exercises. These include alternate jumps. They are performed similarly to the basic ones, only on one leg - the method resembles quickly stepping over a cord with a jump.

Alternating jumping rope develops coordination and balance.

This is how to jump rope in an alternating way

More examples of how traditional jumping rope is performed in the video:

Basic techniques are combined with each other. The technique is as follows: basic jump with two legs - left - two - right - two.

To increase the intensity of exercise, basic or alternate jumps are performed with high leg lifts. A similar effect is achieved by the “one-legged technique,” when one leg is raised, bent at the knee, and the other is jumped. The working leg is changed after performing a series of exercises (5-10).

High jumps put increased stress on the abdominal muscles, allowing you to pump up your abs and get rid of local fat deposits.

15 minutes of intense exercise will provide an effective cardio workout

you should start the exercises at a slow pace - this will warm up the muscles and increase their elasticity;
the jump rope should be of the optimal size, selected according to height;
The first exercises should last no more than 5 minutes. The ratio of rest and exercise should be 2:1, after the second week of classes - 1:1;
during training you should not make unplanned stops - this reduces your pulse and breathing;
you need to land softly, on your toes;
Over time, you should combine different jumping techniques - this will make the classes interesting and varied.

Correct starting position

Breathing rule

Proper breathing plays an important role in how to jump rope correctly. You should breathe through your nose, rhythmically. This will allow you to receive uniform portions of oxygen during exercise, which contribute to the efficient functioning of the body and burning fat.

If buckles tire you out quickly, do them as long as you can talk freely. If you experience shortness of breath, take a break and walk for 1-2 minutes.

Advanced Jumping Techniques

More difficult elements are double jumps. While bouncing, you must have time to complete two turns of the cord. Double and triple jumps allow you to use different muscle groups, so they require a lot of energy.

Detailed instructions on how to learn to jump rope are in the video below6

An advanced skipping technique is criss-cross jumping. To do this, you need to alternate simple jumps and jumps with crossed arms, during which the torso passes through the resulting loop.

You should start cross-shaped exercises after mastering the simple and double techniques.

Cross jumps improve coordination

We perform various tricks

Jumping rope can be not only useful, but also entertaining. A few interesting tricks will add variety to your activities and impress your friends. It can be:

jumping in the other direction, backward;
side elements;
jumping over a double rope;
group elements, when several people are involved in the exercise (“helicopter”).

The gymnastics rope rotates very quickly and can deliver strong blows, so you should start the exercise at a slow pace.

We invite you to familiarize yourself with various jumping rope tricks in the video:

Features of teaching children

Jumping rope is a very useful activity for a growing, developing body. They help develop correct posture and strengthen muscles. How to encourage a little fidget to do exercises?

It is necessary to choose the right equipment for a small athlete; it must correspond to his height.

When teaching a child skipping, it is important to follow simple rules:

start with simple jumps with both feet in place (without sports equipment);
the second stage - exercises with even rotation of the rope. The equipment is held with the hand and rotated at the pace of a jump;
jumping over the cord.

During exercises, the child should pause to rest.

We offer a visual aid on how to teach a child to jump rope on video:

conclusions

Skipping is a simple, effective means of keeping the body in good shape. It includes a variety of exercises aimed at strengthening muscles, normalizing the functioning of the heart and blood vessels, breathing, and losing weight. It’s easy to learn how to jump rope, just follow these simple recommendations:

you should start with simple, basic movements;
before jumping at a high pace, you should prepare and warm up your muscles and joints;
you should increase the intensity and complicate the exercises gradually;
you need to remember to breathe correctly, monitor your pulse rate, combine jumping with rest;
To lose weight, you should exercise regularly and adhere to a balanced diet.

With the right approach and regular training, skipping will bring you real pleasure. Not only will you feel better and lose weight, but you will also surprise your friends with new tricks.

How to learn to jump rope if you have never done it before? Will working out harm your knees? Is it possible to lose weight with such a simple exercise machine? How to choose a projectile by length and weight? Why do boxers jump rope? If this interests you, welcome to the fascinating world of skipping - a sports discipline based on an old and familiar children's game.

Jump rope is a universal exercise machine accessible to almost everyone

What is skipping and how is it useful?

Don’t be fooled by the seeming frivolity of “jumping ropes,” which many novice athletes consider only suitable for warming up their muscles before a “real” workout. This is a real sport with its own rules, subtleties, contraindications, competitions and records. And although skipping will not be included in the Olympic disciplines in the near future, it is more than possible to get the body into shape with its help, and then maintain it at the achieved level and move to new heights. The experience of thousands of people around the world is ample proof of this.

What are the benefits of jumping rope?

They make many muscles work - calves, glutes, thighs, deltoids, biceps, triceps and some others. True, not all of them work intensively enough, so skipping will not help you create, for example, sculpted biceps. But he will be able to make the body fit and the muscles strong.
Jumping rope is an effective means of losing weight, superior in effectiveness to running, swimming and cycling.
With a reasonable approach to training, skipping has a beneficial effect on the functioning of the cardiovascular and respiratory systems.
Regular jumping over a rope develops endurance, speed and reaction speed, trains the vestibular system and coordination.
A jump rope is an ideal exercise machine: light, compact and cheap. And to start your next workout with it, you don’t need to go to the fitness club. Your gym will be a park, a courtyard or your own apartment.

Jump rope, a pair of sneakers - and the gym is ready

Many people are interested in whether it is possible to lose belly fat by jumping rope? If you rely on skipping alone, you won't get very far. But if you supplement your training, the results will not keep you waiting. Firstly, during exercise you will begin to actively burn calories, forcing the body to turn to “reserves” on the stomach and hips; secondly, jumping will provide a kind of massage that will gradually break down fat accumulations, as happens with a vibration massager.

Contraindications

Since we're talking about excess weight, let's mention the restrictions it imposes on potential skippers. 5, 10 or 12 extra kilos will not be an obstacle to working on yourself, but 15-20 or more is a good reason to postpone skipping and think about more suitable sports. Otherwise, you risk damaging your joints, in particular the knee and ankle, which will take on increased stress during training.

Losing weight with a jump rope is not the most sober idea when your weight has exceeded a hundred

Other contraindications to mastering the jump rope will be:

problems with the cardiovascular system;
migraines and hypertension, indicating problems with the same vessels;
spinal injuries and hernias;
joint diseases;
varicose veins;
acute infectious or viral disease;
for women - pregnancy.

Having decided to take up skipping seriously, do not forget that this discipline can be equally beneficial and harmful: starting to jump rope without having an idea of jumping technique and safety precautions means guaranteed to cause yourself health problems in the very near future.

Jumping rope technique and its types

Do you think that there is nothing complicated about jumping rope, since even first-graders can easily master it? But do not forget that your goal is not entertainment, but painstaking work on your physical fitness, so we will not rely on intuition and risk our health, but will adopt a technique that has long been described by professionals.

Jumping for pleasure and as a sport are two different things

If you are a complete beginner, start with training.

Jump on your toes without a jump rope. Do not try to make high jumps, your task is to achieve elasticity of movements and learn not to land on your full foot. Having mastered the technique, add speed: time 60 seconds and try to jump at least 100 times during this time.
Take both handles of the apparatus in one palm and, working with your hand, without the help of your forearm, make circular movements with the apparatus. A real gymnastic rope can cause severe pain if accidentally hit, so learning to handle it deftly is a matter of your safety.
Combine points 1 and 2: jump in place, rotating the rope in one hand. It is advisable that at the moment the projectile hits the floor, your body is in the air - this way you synchronize jumps and rotations.

How to jump rope correctly?

The first method is simple.

Stand straight, legs narrower than shoulder-length.
Take the handles of the jump rope so that its middle remains on the floor behind your back. Press your arms slightly bent at the elbows towards your body.
Make a spinning motion with your hands, throwing the rope over your head, and jump as soon as it is in front of you.
Work with your hands, trying to keep your shoulders and forearms in a relatively static position.
Breathe slowly.

Land on your feet with your knees slightly bent

Method two: jumping with alternating legs

The starting position is the same, but instead of pushing off the ground with both feet, do it one at a time, as if you were jogging slowly in place. For each rotation, jump alternately on the right and then on the left foot.

Consider yourself jogging at a moderate pace.

Method three: on one leg

Jump on the first two rotations of the rope on your right leg, the next two on your left leg, and repeat the entire cycle the required number of times.

Make the exercises more difficult gradually

Method four: with crossed arms

The goal is to cross your arms in front of your body during every second jump, making the task more difficult for yourself.

A similar technique is available to those who have already achieved something in skipping.

Method five: knees up

As you jump, pull your knees high up, putting increased stress on your quadriceps, quadriceps, and abs.

Some types of jumps will force you to give it your all

Method six: backwards

Exercises to develop coordination. The rope should rotate not from behind the back forward, as usual, but in the opposite direction - behind the back.

Rotating the rope in the opposite direction is not so easy

Method seven: skier

In the first jump, spread your legs shoulder-width apart, in the second, return them to the starting position.

Don’t forget, in any position you can only lower yourself on your toes.

Method eight: double jump

Try to jump higher than usual and have time to complete two rotations of the rope before you land on your toes.

Since double jumps, scissors jumps, and other advanced skipping exercises are quite difficult to learn, do not try to master them until you have become proficient in classic two-legged jumps.

Video: How to learn to jump rope

Video instructions from Andrey Boukrey: how to jump rope without fear of damaging your joints, where to start and what techniques to use.

Video: Types of jumps

Why does a boxer need a jump rope?

Remember “Float like a butterfly, sting like a bee?”

The first point – ease of movement, allowing you to “flutter” in the ring – is provided by strong trained legs, speed, precision of movements, the ability to feel the rhythm, attack with lightning speed and more easily evade enemy attacks.

The second – the force due to which a fist packed in a boxing glove “stings” an opponent – also largely depends on good training of the legs, since the impulse for a blow begins precisely from them, and not from the shoulder.

Add to this a developed respiratory system, excellent coordination, and endurance, which are developed by training with a jump rope, and it becomes clear that a boxer needs this simple simulator.

Video: Mastering the rope by a novice boxer

If it is fundamentally important for you to learn how to jump rope like a boxer, see how exactly to do this, watch the video from Alexey Frolov’s School of Boxing.

Sample training programs

How long do you need to jump rope to lose weight, develop coordination, and make your muscles resilient and elastic?

First of all, do not try to immediately take a high tempo and give out the maximum of what you are capable of. This is both useless and fraught with joint damage. Start with 1-2 minutes, for beginners this is the optimal time. When you begin to confidently handle your new simulator, increase the previous result by 60-90 seconds each subsequent workout.

Once you reach good shape, you can jump for 15 to 45 minutes, doing several approaches during this time and alternating between different types of jumps.

Below are two examples of possible training structures. Based on them, you can create your own program, gradually improving and complicating it over time.

In fact, there are a great variety of jump rope training programs.

Spend some money on a gymnastics jump rope, not a toy from Children's World. The standard weight of a projectile for adults varies from 500 g to 1 kg, as for a professional trainer for boxers, it can weigh 2 or 3 kg. This allows you to increase the rotation speed, and with it the load.
Don't forget to make sure that the equipment is suitable for your height. Step on the center of the rope and see if the handles reach your armpits.
Take care of the “gym”. If you are not exercising outdoors, make sure that the ceiling height is sufficient for unwinding the jump rope, and that there are no foreign objects in the immediate vicinity of you.
: it will prepare your legs for the upcoming load.
Practice to music. This helps you keep up the pace and maintain a cheerful mood.
Find like-minded people. Having partners motivates you not to give up training, and also gives you the opportunity to diversify your activities - for example, jumping over a double rope.

Working out with a group is always more fun

An expensive but useful gadget is a jump rope, which will automatically calculate how many jumps you have done and how many calories you have burned during your workout.

Like any sport, skipping requires regularity. Exercise every other day, and if possible, every day. This is the only way you can achieve decent results, get rid of extra pounds, gain a toned body, develop coordination and endurance.