The physical educator reveals the secrets of the activity and how to improve the burning of body fats
Jump the rope It may seem like child’s play, however, there are numerous health benefits behind the fun, even in adulthood. Like all physical activity, it guarantees an improvement in conditioning, an increase in calorie expenditure and the release of the hormones of happiness. Factors that have a positive effect on weight loss and quality of life.
“There is an increase in well-being caused by a hormonal release (of endorphins), a high calorie expenditure, an improvement in cholesterol and blood sugar levels, a reduction in blood pressure, etc.”, reveals physical educator Marcus Mattos. According to the professional, jumping rope consumes about 400 calories per day. Great news for anyone looking to get rid of that tummy.
The good news is that you don’t even have to leave the house to get all these benefits. All you need is a rope, comfortable shoes and some space. But, to improve the weight loss process and ensure all the necessary safety, Professor Marcus has also separated six simple tips to start jumping rope. Watch:
Skipping the weight loss rope yes
1 – Don’t forget to warm up
There is no secret. When it comes to physical activity, the ideal start is always the good old-fashioned warm-up. The trainer recommends starting jumping rope at a slow pace. “This allows you to gradually increase blood flow and heart rate,” he says.
2 – Use wrists and forearms to rotate the rope and avoid shoulder rotation
For this, the simplest way is to adjust the length of the rope according to your height and reach. The hands should be in line with the waist, with the neck and shoulders relaxed.
3 – On tiptoe
The ideal, according to Marcus, is to make short jumps and touch the ground with your toes. It is also necessary to synchronize the movements of the hands and legs.
4 – Pay attention to your breathing
The best way to identify if the exercise was done correctly is to check the way you breathe. If you are panting excessively, try slowing down a bit. Jumping rope will naturally extend the duration of the activity and burn more calories.
5 – Take breaks
It is virtually impossible to jump rope for an hour without stopping. The ideal is to start with small sets and gradually increase the volume. The teacher recommends starting with just five minutes, resting a little and trying to do another 10 minutes. Increase the duration until you can skip 30 minutes straight.
6 – The equipment is essential
A good way to increase the intensity of the activity is to diversify the type of rope. “Start with a common one. Then, when you are comfortable with the exercise, opt for a rubber one, so you can jump at a faster pace. The last step is to use a rope with weights,” concludes Marcus.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
