So long a unit must take

For the Successful weight loss belongs next to a good nutritional plan Often also sporting activities. In this way, jumping rope is extremely effective. A jumping and hopping workout is suitable for beginners and can be intensified and developed with more experience. Many calories can be burned in this way in a very short time. But what can such a training look like? How long should you jump rope? And how effective is jumping rope lose weight? Here you will find answers.

How effective is rope jumping to lose weight?

Loud Fitness first Is the rope jumping a real « calorie killer ». The reasons: A high intensity can be achieved within a very short time, the heart rate increases strongly and subsequently becomes strong Fat burning and metabolism stimulated. Therefore, a short workout is enough to burn properly calories. A diet Can be ideally supported by jumping rope and the likelihood of a weight loss success can be increased.

The amount of calories that are consumed when jumping rope depends on the loud a report from View from several factors. Among other things, the intensity of the workoutthe general fitness, weight, age and gender play a role. According to this, between 200 and 500 calories can be burned within 30 minutes. In the health magazine The AOK is from 130 to 170 Calories Speech within ten minutes.

Slide with rope jumping: How long should you train?

Jumping rope, which is called rope skipping in English, is a sport in which the whole body is trained. Basically the following applies: the longer The trainingthe higher The calorie consumption. However, the length of a workout should depend on the endurance and experience, suggests the AOK. Accordingly, beginners should jump between ten and 30 minutes between one and three times a week. However, not in a row, but with regular breaks.

Since jumping rope can be seen as endurance sports, you can quickly achieve success. According to AOK, training can be increased in the first few weeks until after a few weeks a 30-minute workout should be in. « Advanced people can jump two to four times a week 30 minutes or longer », you can read in the health magazine.

What can a rope jumping workout look like?

Before going to the rope, you should warm up. For this purpose, for example, you can run on the spot and let your arms circle. Hampelmännchen are also a good option. Beginners should then start with simple techniques. When jumping rope there is according to that View Two basic techniques that can be used.

1. BOUNCE STEP: They jump over the rope with both legs and install a climbing jump after each repetition.
2. Alternate-foot-step: You put your legs over the rope one after the other. A technique that is reminiscent of jogging.

The upper body should be upright and the upper arms should be upright. According to the View lie close to the body. The jump should only be so high that the rope swings through just below your feet. You get a feeling for that quickly. The speed is important and less the jump height. Slightly bent knee joints springs off the jumps well.

For advanced and real professionals, there are numerous ways to make workout more complicated. Competitions are even held during rope skippingwhere choreographies and tricks are shown.

Which rope is suitable?

Before you start jumping rope, you have to organize a leap. The most important criteria are the length and the material. The AOK explains that the rope should be so long that the ends reach up to the armpits when they stand on the rope with their legs closed. There are four sensible options for the material.

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Leather: A lot of weight, which can cause a even swing. However, more power is needed due to the weight, which is why leather cables are more suitable for advanced and suitable for conditioning.
• Speed ​​Ropes: These ropes are made of steel, which is covered with plastic, and have handles. They favor high speed.
• Beaded Ropes: Double -covered ropes that are heavier than the Speed ​​Ropes. They are mostly used by advanced those who want to carry out ambitious tricks.
• Hohle plastic ropes: If you want to train with an additional weight, you can use these jumps. They can be filled.

Losing weight with rope jumping: tips and tricks

Jumping rope may be easy at first, but there are a few things to consider to make training effectively and healthy. The following tips are given in the AOK health magazine.

Li): Relative List-None (&> Li): PL- (1.2EM) (&> Li): Marker: Text- (0) (&> Li): Relative (&> Li): Before: Absolute (&> Li): Before: W-3 (&> Li): Before: H-3 (&> Li): Before: BG-fire (& Li): Before: LEFT-0 (&> Li): Before: Top- (8px) (&> Li): Before: Rounded-Full My-5 « >
• Jump: You shouldn’t jump too high. So you can train effectively and the training is gentle on the knees.
• Land: More balls, less heel. This also includes the knees and joints.
• Shoes: A footwear with a dampening effect is ideal.
• Floor: You should train on a recessing floor. A classic floor in the gym is well suited. At home you can help with a yoga mat or gymnastics mat.

By the way: to Lose weight there are also unusual methods like The nettle diet or the Military diet.