The rope is a very useful tool for training because, in addition to losing weight, it allows you to tone the lower part of the body.
A study conducted by Weight Watchers classifies jumping rope as one of the physical activities most capable of burning calories, so much so that the expenditure, in 15 minutes of training, would be equal to 200.
Calories that continue to burn even when the workout is over.
Jumping rope leads to these benefits, as long as these mistakes are not made.
To burn calories and tone muscles, a good option could be cardio yoga.
You can also run up stairs to burn calories.
When training, beware of injuries. Here's how to avoid them.
To avoid back pain while exercising, here are the fitness mistakes you shouldn't make.
with the rope allows you to train completely.
The main benefits are:
- toning of the buttocks and legs;
- increased resistance;
- improvement of lung capacity and the cardiovascular system;
- improvement of balance;
- strengthening of the hips;
- toning of the back and abdominal belt.
It would also help improve blood circulation and prevent osteoporosis.
To tone the buttocks, the bridge exercise is also very useful, but be careful not to make these mistakes.
Contraindications
This tool is not recommended for those who are very overweight, suffer from hypertension or herniated discs or have knee or tendon problems.
It is also not suitable for pregnant women.
Divided into three circuits, the following workout of 20 minutes in total allows you to burn calories and tone the lower body.
and return to the starting position.Do 15 repetitions.
Squat Hold
- Start in a standing position with your feet hip-width apart.
- Extend your arms forward and slowly bend your knees, pushing your hips back to squat until your thighs are parallel to the floor.
- Stop for 30 or 40 seconds and return to the starting position.
Do 12 reps per leg.
Split Squat
- Start in a standing position with your feet hip-width apart.
- Bring your left foot back, keeping your right foot still.
- Lower yourself into a lunge until both knees are bent 90 degrees. The left knee should stop just above the ground and the right knee should be perpendicular to the ankle.
- Stop for a second and straighten your legs, keeping the staggered position.
- Repeat the movement, again falling into a lunge.
If you want to make the exercise a little more challenging, jump in the air while straightening your legs.
Do 15 reps per leg.
Single leg glute bridge
- Lie on the ground with your arms at your sides, knees bent and feet flat on the ground.
- With the left heel fixed, lift the right leg off the ground a few inches.
- Keeping the right leg raised, press the left heel and lift the hips upward, squeezing the buttocks.
- Slowly reverse the movement and touch the floor with your glutes before moving on to the next repetition.
After completing 12 reps, switch sides.
on the ground and jump back, extending your legs.Do 12 repetitions.
If you want to increase the difficulty add a jump at the top of the movement.
