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The fitness industry, taking care of its followers, offers a wide selection of jump ropes. Materials, functionality (sensors, counting jumps and calories), sizes - all this permits you to select individual equipment.
But, despite the diversity, jump ropes have one purpose: to jump.
Osteopathic doctor Vladimir Zhivotov told AiF.ru about how to jump correctly so as not to harm your health, and what nuances should be taken into account.
The benefits of jumping
A jump rope is a simple but effective tool for cardio training. It helps both lose weight and improve endurance and functional fitness. The versatility of the jump rope permits it to be used in various sports, from fitness and crossfit to martial arts. And the price makes it an affordable projectile for people with any income level.
Among cardio exercises, jumping rope occupies a leading position in terms of energy consumption. In 30 minutes of active exercise you can burn 300-400 calories.
The benefits of jumping rope go far beyond burning calories. This workout strengthens the legs, improves the functioning of the respiratory and cardiovascular systems. And the use of double, triple and cross twists of the rope can significantly improve coordination of movements.
Jumping rope is a full-body workout that focuses on your legs, glutes, and core. It helps burn fat on the inner thigh, tighten the stomach, strengthen the calves, and improve the functioning of the heart and blood vessels. Regular jumping normalizes blood pressure (but if you have hypertension, consult a doctor) and saturate the body with oxygen.
What muscles are involved
Jumping rope uses a wide range of muscles: calves, quadriceps, hamstrings. The buttocks and abs are included indirectly. The biceps of the forearm and small muscles of the hands work with a certain intensity. The spinal extensors act as stabilizers, helping to keep the body straight. However, it is the effect on the spine that raises questions.
Harm from jump rope
Jumping rope is an intense exercise that can have both positive and negative effects on a person's health, especially on their spine.
It is important to remember that jumping rope is only suitable for people without health problems.
Contraindications: injuries to the skull, sacrum or coccyx, chronic pain in the neck or lower back, prolapse of internal organs.
In these cases, jumping rope can provoke an exacerbation of pain or aggravate existing problems.
Don't be upset if you can't jump rope. Running is a great alternative! The take-off and landing movements of running are similar to jumping rope, but it is a more gentle option with less intensity due to the lower height of the jumps. Running makes it easy to adjust the load by changing the speed.
It is important to approach any exercise, especially those performed at home, wisely and consciously. Before you start jumping rope, you need to objectively assess your capabilities and health status.
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