Jump rope is a simple but effective method that allows you not only to keep your figure in excellent shape, but also your health in excellent condition. Before skipping, this is the name of a sport using this device, many people ask two questions: what muscles work during jumping rope and what are the health benefits?
Jump rope - muscles true friend
In the process of training is loaded almost the entire body. The lower body musculature works the most:
- gastrocnemius (60-70%);
So, the main burden falls on the calf muscles. They are located behind the legs, between the ankle and the knee. Since the calves are active, they can get very sick and tired after training, especially at first. Buttocks and hips are the favorite places for cellulite. After a week of active training, you can see how they begin to acquire beautiful relief.
Many women complain that these places are problem areas. Instead of an expensive massage with the effect of lymphatic drainage, you can use the cheapest and most effective method - rope exercises. Fat and swelling in these places disappear quickly. 15% of the load falls on quadriceps. Medically, the muscles of the lower torso, straining during skipping, are called:
- big buttock muscles;
- long head of the biceps femoris;
- short head of the biceps femoris;
- lateral gastrocnemius head;
- a muscle that strains the broad femoral fascia;
- ileo-tibial tract;
- straight thigh muscle;
- lateral wide femoral muscle.
The bark or torso muscles participate in the jumps, namely:
- straight and oblique abdominal muscles;
- back extensors;
- the broadest muscles.
These areas become the stabilizer of the body and take over 10% of the total load. Those who are interested in the answer to the question of which muscles work when jumping on a rope, it is important to understand that the upper part of the body trains less, but the load on it is carried out. To a small extent, this feels the muscles of the shoulder and arms, especially the triceps and biceps. Also involved are the deltoid and forearm muscles. The shoulder girdle in the process of jumping involves little, therefore, to enhance their relief, it is necessary to use other sports. The conclusion is that those with problem areas are the thighs, buttocks, can safely skip.
Skipping - Tangible Health Benefits
What are the benefits of jumping rope for health? Skipping exercises strengthen the cardiovascular system. This is a great cardio exercise for people regardless of their age. However, before doing this kind of sport with heart problems, you need to consult with your doctor so that he can pick up the load. Jump rope perfectly develops endurance. This is especially important for those who suffer from shortness of breath and other breathing difficulties.
Jumps are a good prevention of varicose dilatation, as they can be compared with a rhythmic massage. Shaking the rope eliminates swelling, toxins and fat in problem areas. Yes, it is fat! Therefore, many ladies prefer this sport as one that will help them lose weight. They are right! How many calories are burned when jumping? For an hour of training, you can get rid of 700 calories. This is a little less than the amount that is burned in the process of running. By the way, jumping rope has a good warming effect, so they should be performed before you start to engage in other sports. So, the benefits of jumping rope can be described as follows:
- improve heart function;
- reduce pressure (not in the process of employment);
- burn fat;
- improve blood circulation;
- strengthen bones;
- stabilize cholesterol levels.
Of course, skipping improves mood. The benefits of this sport are evident for individual muscles as well as for overall health. If there are no such contraindications or conditions as osteochondrosis, diseases of the joints, scoliosis, menstruation, pregnancy, severe headache, recent food intake, then you should seriously think about such a wonderful sport!