Exercises with a skipping rope

The most popular exercise with a skipping rope is regular jumps. However, this is by no means the only way with which you can use this universal simulator in creating a beautiful body.

Gymnastic skipping rope: choose the perfect variant

Too light rope - uncomfortable, too heavy - difficult, too long will not let you practice, and too short can provoke a fall. How to choose the right skipping rope for gymnastics and jumping?

The optimal diameter of the main part of the rope should vary within 0,8-0,9 centimeters. It is this size that is considered the most convenient and acceptable for employment. In addition to the diameter, you need to consider the length of the rope. In order to determine the ideal size for you, stand on the middle of the rope with two legs, and take its ends in the palm of your hand. Then pull the rope along the trunk and look at what level the handles turned out: if at the armpit level or a little higher - it's your size!

Complex of exercises with a skipping rope

We will analyze in detail the training with a skipping rope, which will allow you to work out different groups of muscles and perfectly stretch the entire body.

Warm up. The role of warm-up in such training can quite play jog on the spot for 3-5 minutes.
Stretching is an important part of the workout. It should include elements for stretching all important muscle groups:

Lie down on your back, lift your straight leg, grab your foot with a rope, and lightly pull your foot towards you. Repeat for the other leg;
Take the rope with both hands in such a way that the palms are on the width of the shoulders. Perform movements as if you are rowing with one oar. Perform 10-20 times for each side;
Lie on your back, pull your left knee to your chest. Skip the rope in half, clasp her shin, pull yourself gently and gradually;
perform the classic tilt forward, stretch your hands to the floor and stand so for 30 seconds;
standing exactly, feet shoulder width apart, take the rope in both hands and raise your arms over your head parallel to each other. Perform inclines in each side 5-10 times one way, then - in the other.

Skipping rope: exercise for the right rack. Take the rope in your hands, as if you were going to jump, leave the rope behind you. Hands pull forward so that the rope lies properly. After that, bend your arms in the elbows. This is how exercises should begin - jumping rope.

Spinning rope rotation. This exercise should take breaks between approaches, to maintain heated muscles. To perform, simply take both handles of the rope into one palm and rotate the rope from the same side, and then try to write out the figure-eights - then to the left, then to the right. Then take the rope in the other hand and repeat the exercise.

Jumps with a skipping rope with a landing on both legs. In a simple version of this exercise, you need to put your feet together and, pushing at once with two toe socks, perform jumps.

Double jumps with a landing on two legs (jump through the rope so you need slower, and this is a great way to restore breathing!). One jump rope must have two jumps.

Jumping aside: alternately perform jumping rope in the right and left side.

Jumping rope in two directions: alternate jumps back and jumps forward.

Feet apart - legs together: when you touch the feet of the ground during a jump, you need to alternately put your feet to the width of your shoulders, then bring them together.

Jumping with a change of legs: alternately jump from the right to the left leg, jumping rope.

Exercises with a rope may well replace a full aerobic exercise. Do not miss your chance for health and beauty!

Gymnastic skipping rope: choose the perfect variant

Complex of exercises with a skipping rope

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