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Complete Your Routine
19 March 2021
marocMaroc
3 Minutes reading
Sport detox, how about jumping rope?
Evacuate tension, build muscle, regain endurance but also lose weight and get rid of your ugly cellulite in the process: jumping rope is the easiest and most accessible activity to tone your body and feel better. in his skin in any place and in any season.
Who said jumping rope was just for the playground? Easy and fun, this complete sport notably helps to tone the lower body, the abdominal belt, strengthen the arms and gain balance. But also to strengthen his heart rate and endurance.
“In 15 minutes of jumping rope, we can hope to burn more than 180 calories. »Laura Abittan
Not to mention the weight loss! “In 30 minutes of jumping rope, we can hope to burn between 300 and 400 calories,” explains Laura Abittan, sports coach in Casablanca. "And at the rate of three sessions a week, we get visible results, and that very quickly" . No wonder then that this sport is one of the most popular with Victoria's Secret tops, often in particular in addition to their boxing lessons...
WHICH MOVEMENTS FOR WHAT EFFICIENCY?
The traditional jump with feet together: classic, simple and effective for mobilizing the whole body. While jumping, make sure to keep your back straight and stretch your spine as much as possible upwards.
Alternate feet: jump one foot after the other, to work the lower body more intensely and especially the thighs;
The rise of knees: similar to the alternate feet but by raising the knees as high as possible, at a more or less high speed, which makes it possible to increase the muscular and cardiovascular capacities;
Double jumps: here, the rope is rotated twice per jump, which implies a faster pace, but also allows you to burn twice as many calories in a single gesture, smart!
THE IDEAL PROGRAM?
"For maximum effectiveness, I recommend combining the practice of jumping rope with a program of HIIT (High Intensity Interval Training)", continues Laura. Concretely ? "We do 20 seconds of push-ups, 20 seconds of jump rope, 20 seconds of pull-ups, 20 seconds of jump rope, 20 seconds of squats, 20 seconds of jump rope before ending with 1 minute of recovery and repeating this same series five times.
THE BASIC EQUIPMENT TO GET STARTED?
Ultra easy, just invest in a good jump rope, which costs between 39 DH and 99 DH depending on the model, and off you go! We also do not hesitate to equip ourselves with a suitable bra and a pair of sneakers that offer good stability and good ankle support to cushion the jumps. Finally, the length of the rope depends on the size of each person. A good trick is to put your foot on the rope and make sure that the handles reach armpit height. If so, you're done!
ARE THERE ANY CONTRAINDICATIONS?
“Skipping rope remains a high-impact activity, especially on the ankles, knees and hips, so I do not recommend it for overweight people or those with back problems, hypertension as well as pregnant women or women. just had a baby," concludes Laura. For everyone else, jumping rope only has benefits. Especially when you are lucky enough to live by the sea.
Want a fast toned silhouette? Now you know what (simply) you have to do...
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