How to jump without jump rope correctly to lose weight

How to jump without a jump rope to lose weight correctly

You can burn up to 280 calories in 15 minutes, but it will depend on some factors.

Many doubt the effectiveness of training without a jump rope, although there are many variants of jumping and all of them are useful. The exercise engages several muscle groups of your body at once: hips, calves, buttocks. Also jumping workout is very energy-consuming, it will help you burn a lot of calories.

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Jumping is primarily a cardio workout that trains the cardiovascular system, improves endurance, and raises the anaerobic threshold.

How to jump correctly on half-bent legs

Technique

• Keep your back straight throughout the exercise.
• If you are jumping with two legs, in the starting position put them slightly wider than your shoulders.
• If jumping on one leg or from one leg to another, do them also on half-bent, and use your hands to help you keep your balance.
• Do not rush, do the exercise carefully to maximize the involvement of all target muscle groups.

How to jump on straight legs

There can be so many variations so that you can load the right muscle group. With straight leg jumps, for example, the feet and pelvic floor are very well included. If we do regular jumps, the ankles and knees work, the hip joint, and the muscles of the thighs and buttocks work in addition.

Jumping on straight legs is performed slightly differently.

Technique

• Put your legs much narrower than in conventional jumps. Hands along the body.
• Jump with high intensity, without stopping.
• Land on your toes, push off the floor with the whole foot.

Who should not jump

It is not recommended to jump those who have cardiovascular diseases and hernias. Also, jumping is not advised for people who suffer from back, neck and knee pain. If you have problems with ligaments and joints, the exercise is also better to exclude.