Fitness with a jump rope: 7 effective exercises. Video

Fitness with a jump rope: 7 effective exercises. Video.

Jumping rope is a great way to strengthen your body and burn calories. In this article we present a video with a set of exercises from the popular American trainer TC Franklin, which will help you burn about 300 calories in just 10 minutes of training.

Before you start training, it is important to choose the right jump rope and distribute the load correctly. If you are just starting to get acquainted with the jump rope, it is recommended to allocate 2-3 minutes for each exercise, then gradually increase the time to 5-10 minutes for each exercise.

Below are 7 effective exercises that will help you burn calories and strengthen your body:

1. A regular jump rope is a simple but very effective exercise. To perform this exercise, hold the rope by the handles and jump, jumping over it underneath you. Try to jump as high as possible to increase the load on your muscles.

2. Lateral jumping rope - this exercise will help you strengthen the muscles of your thighs and buttocks. To perform this exercise, jump to the sides while jumping over the rope underneath you.

3. Jumping on one leg - this exercise will help strengthen your leg muscles and improve coordination. To perform this exercise, jump on one leg, jumping over the rope underneath you, then repeat the exercise on the other leg.

4. "Step-step-jump" - this exercise combines jumping rope and squats. To perform this exercise, start with simple jumping rope moves, then squat with each jump.

5. "Waves" - this exercise will help strengthen the muscles of the arms and shoulders. To perform this exercise, hold the ends of the rope and mechanically move it up and down, as if creating waves.

6. Jumping at high speed - This exercise will help you burn more calories and improve your endurance. To perform this exercise, jump rope at maximum speed for 30-60 seconds.

7. Advanced jumps are an exercise for more experienced athletes. To perform this exercise, do double and triple jumps, jumping over the rope two or three times in one jump.

Try these jump rope exercises and feel your muscles strengthen and calories burn. Don't forget that proper distribution of the load and gradually increasing the time you perform the exercises will help you achieve the best results.

Watch the video with a set of exercises from TC Franklin and do not forget to include these exercises in your regular training with a jump rope. Happy training!