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What are the advantages of occupation with a jump? Strengthens bones, develops coordination, burns a lot of calories

"Classes with a skipper are good in that with all the simplicity and monotony, many muscles will involve. The rope develops strength, balance and cardiovascular system at the same time. That is why many professional athletes use it as a workout or even a full-fledged training session, such as boxers.

Dr. William Roberts, director of sports medicine program at the Medical School of the Minnesota University, told Women's Health magazine about the benefits of occupations with a skipping - and we translated this material for you.

Strengthening bones

Jumping with a rope is an exercise that gives a vertical load on the musculoskeletal system - spine and legs. This improves the health of bones, including in old age.

Heather Milton, a physiologist from the center of sports achievements of New York University notes that they are in their programs recommend adolescent classes with a rope during puberty to achieve maximum bone density, since after twenty years, the density becomes much more complicated.

The study published in 2018 in the magazine Biomed Research International shows that exercise helps to increase bone density in patients with osteoporosis. Aerobic classes (running, walking, lifting the stairs) are able to slow down the progress of the disease, and the power workouts with the load (lifting weights, jumping) help to build muscle and bone mass with the right selection of the training complex. Scientists note the importance of such classes for elderly patients.

Prevent injury

The stronger the bones, the more difficult to break them. The more exercises where you need to raise your own weight, you perform during life, the less likely the development of osteoporosis and bone fractures as a result of drops.

Dr. Roberts also notes that jumping with a rope can prevent ankle injury, since it is one of the most loaded points when jumping. Due to the fact that the rope makes it without stopping bundles, tendons and muscles of ankle, they are strengthened and are less susceptible to injuries in various sports or daily activities. For the same reason, jumping with a skip is recommended athletes that are re-gaining the form after injuries and breaks.

Improved cardiovascular system

Jumping with a skip - excellent cardio. You can increase the speed and frequency of jumping, turning this exercise into intensive training. The pulse can rise above the values ​​than when running a coward or cycling, while the workout time will decrease, and you will not harm yourself, but only strengthen the heart.

Improving coordination and balance

Coordination is the key to succeed in jumping on the rope. This exercise requires you concentration and attention, thereby improving the balance and perception of the body in space. For this reason, the rope is a basic boxer exercise.

Development of icy muscles

Jumping on the rope in the phase of repulsion and landing is actively involved in the ionic muscles. Regular classes will allow you to emphasize the caviar, and also work the surrounding tendons and fascia.

Burning extra calories

Jumping on the rope - champion in energy intensity. At a frequency of 120 jumps per minute, the body will burn from 667 to 900 kcal per hour.

According to the 2011 study, published in the magazine ""Medicine and Science in Sport"", jumping on the rope burned calories much faster than running the coward. To reach the comparable level of energy consumption, you will have to run very quickly, on the verge of sprint speed (639-946 kcal / hour). But will you for a long time in such a pace for a long time?

Strengthening hands and shoulders

In case of occupations with a jump, a larger load takes the core and legs. However, the study published in 2010 in the ""sports rehabilitation journal"" showed that jumping jumps also develop the mobility of the joints and the shoulder strength.

Variability of training

If you have mastered the standard jumps on the rope, you can try more complex variations - with shifting of the legs (repulsion occurs only one foot), double jumps (for one jump two turns are made by a rope) or with the hands of the cross-cross.

You can also buy a rope Snubble: It will require more intensive work of hands and increase calorie consumption.

Moreover, the study published in 2011 in the ""Journal of Sports Medicine"" shows: Jumping with a heavy skap improves endurance.

Availability

The rope is one of the simplest and inexpensive sports simulators. In addition, it takes little space, and you can always take it on a business trip or vacation. For jumps, you do not need a gym or a treadmill, it is enough to find only some free space.

Photo: unsplash.com/element5 Digital, Chichi Onyekanne, Dylan Nolte; pexels.com/anna Shvets, Cottonbro"