Diet by Jumping Rope

  • September 21, 2019

In addition to food, exercise is also a mandatory diet support activity. There are many fitness activities to try. Starting from the gym, swimming, to join Zumba classes. But if you don’t have time, you can work around this by jumping rope. Do it every morning before leaving for work and evening after returning from the office. Although simple, the jump rope has many benefits. You can also visit our website to know more about jump rope weight loss.

Some of the benefits are as follows:

– Build muscle
Not many women who want to build muscle. But it never hurts to increase muscle mass to make it look fuller. Well, jumping rope can be a medium for that. After several days of training, the muscles in the legs and arms will become stronger, bigger and firmer.

– Improve heart health
Jumping rope training regularly can also be healthy for the heart. When jumping, the heart rate will increase so that its performance improves. If you get bored playing jumping rope, you can replace it with sports that both have cardiovascular benefits such as walking or cycling.

– Lose weight
For 30 minutes of jumping rope, you can burn 300 calories. This number includes a lot when compared to swimming and running. So if you want to lose weight quickly, be diligent jump rope at least 30 minutes every day. If the body feels tired, take a break of just 30 seconds, then continue jumping again. Put on your favorite music so that this activity will become more fun.

If you want to go on a diet to lose weight but remain free to eat all your favorite foods, follow these instructions:

Exercise regularly
You may have heard this advice often, but it is true. When you go on a diet, your metabolic system will work more optimally if it is balanced with exercise and regular training sessions. Then the fat burning will be more leverage. Do exercise for at least 30 minutes every day.

Consult to a doctor
Before going on a certain type of diet, for sufferers of health problems such as diabetes, heart disease, hypertension or others it is advisable to consult with a doctor or nutritionist.

Eat the food you like
Diet doesn’t have to make you eat what you don’t like. Conversely, a diet will feel easier and more enjoyable, if you plan a healthy diet with the types of foods that you like.

A Guide to Safe Jump Rope

  • September 21, 2019

Jumping rope is one sport that you can count on. Especially if you are looking for a sport that burns calories fast but has many benefits. This sport often called skipping, turns out to be good for heart and lung fitness and blood vessels. However, not everyone can do jump rope weight loss. There are a number of things that should be directed for beginners. What are they?

Skipping is fairly safe for all ages and genders. This applies if you do it correctly and safely, yes. In addition to preventing injuries and sports injuries, you will also get the most out of this jump rope. Let’s see how it starts.

1. Beginning to jump rope
For beginners, use a strap that matches your height. Use a beaded rope which is the right model for beginners to jump rope.

Afterward, you can start by adjusting the rope and holding the handle on the handle.
Roll the rope so the grip reaches your armpits.
Use sports shoes. Running shoes or training shoes you can use when you jump rope.
When jumping rope, you need an area of 1 by 2 meters, and about 30 cm high space above your head. Also, pay attention to the floor surface when practicing. For beginners, it is recommended not to do this exercise on carpet, grass, concrete floors, or asphalt. The shoes you use can slip and cause ankle or knee injuries. Practice on wooden floors, pieces of plywood, or mat made for exercise.

2. Prepare to start the jump
Initially, you must practice leg and arm movements separately. Do it first in preparation before using the rope to jump.
To find the right rope, place one foot in the middle of the rope and lift the handle. The right rope, it shouldn’t cross your armpit.
After you feel you can compensate for the rhythm of your hands and feet, hold the two straps at the ends. Adjust to your height, not too long or short, this follows the height of your body.
It is also important to make 3-4 cm of looseness of the rope, to make room so that your feet and straps don’t touch each other and this can cause slipping. Keep your elbows stable to the side when you turn the rope.

3. When jumping rope
For starters, start jumping rope with a period of 20 seconds. During the first 20 bits, set the rhythm and try not to trip over the rope. If you feel tired or can’t breathe again, you should stop immediately.
After you have passed the first 20 seconds, you can only proceed to the following minutes. Rest also for a few moments in each round while jumping rope.

Benefits of Jumping Ropes for Diet Programs

  • September 21, 2019

Who doesn’t know how to jump rope? This is a traditional game that has been known since ancient times, especially in Indonesia. This is very simple and does not require a lot of money. But, behind its simplicity, there are many benefits that we can get. One of the benefits is in losing weight. Diet experts say that this is more effective at losing weight than torturing yourself to reduce the amount of eating. However, nevertheless, in order to quickly see the results of the jump rope weight loss, we must balance your diet and regular exercise.

For those of you who don’t like to exercise or don’t have time, this can be the solution. Because there are several benefits that can be generated. What are these benefits? The following are:

1. Burn Calories Quickly
Do not get me wrong, jumping rope can not only make the body taller but also can burn calories very much. In fact, it is claimed that jumping rope can burn calories higher than walking. Therefore, you can do it every day, at least 5 minutes.

2. Launching Metabolism
Good body metabolism will produce a myriad of benefits, one of which is accelerating weight loss. Yes, to get a good metabolism there are many ways you can do it, one of which is jumping rope. But do not forget also to balance with healthy foods such as vegetables and fruit.

3. Removing Poisons
Keep in mind, there are many ways for the body to get rid of toxins naturally, one of which is to jump. When you jump in high rhythm, there will be a lot of toxins that are wasted through sweat and become steam. For that, jumping rope is very effective in getting rid of poisons when you are on a diet.

4. Discard thigh fat
As is known, throwing fat on the thigh is not an easy thing. When dieting, maybe you can get a flat stomach, but not necessarily able to shrink the thighs. For that, jumping rope is the solution. Because, in doing this exercise, the thigh and leg muscles will be used optimally so that it can shed the accumulated fat.

Skipping for 30 minutes can burn 600 to 800 calories. This of course greatly helps the weight loss program you are doing. The longer you jump rope, the more calories you burn. Jumping rope also burns more calories than run for eight minutes. For those of you who want to lose weight while exercising upper and lower body muscles, skipping can be a good exercise option.

How to Do the Right Jump Rope

  • September 21, 2019

For those of you who like to exercise certainly no stranger to the sport of jump rope weight loss or skipping. Although this sport looks lighter than running, it turns out that the benefits obtained are the same as other sports. One of the benefits of jumping rope that you can get is improved heart and blood vessel function. Jump rope belongs to a group of sports that aims to train and develop maximum muscle strength.

Apart from strength, flexibility and good balance are other physical features that stand out from the people who routinely do this sport. The following are the benefits of skipping that can be obtained by the body, including:

Muscle training
Sports jump rope is done by involving a variety of body muscles including, arm muscles, shoulders, chest, calves and knee muscles. Remarkably, jumping rope is one exercise that can train the upper and lower muscles of the body simultaneously. In addition to forming many upper and lower body muscles, the benefits of jumping rope also increase endurance, train coordination, and improve cardiovascular fitness.

Reducing the risk of osteoporosis
According to research conducted by researchers from the Osteoporosis Society in the UK, it is known that jumping rope exercises that are carried out routinely during life will make the person has a small risk for bone loss or osteoporosis. Jump rope can be done 2 to 5 minutes every day.

Increase stamina, flexibility, coordination and body balance
Sports such as jumping rope if done routinely will contribute to increasing one’s stamina, flexibility, coordination, and balance.

Combine rhythm movements and timeliness
The benefits of skipping can be obtained is to make the brain work quickly and precisely in calculating the movements and the right time to jump. By doing jump rope you will train your brain to get used to working quickly and precisely. In other words, jump rope will improve your body’s coordination ability, improve reflexes and balance.

How to do the right jump rope

Make sure you don’t suffer from knee pain.
Make sure not to suffer acute injuries to the feet and ankles.
Warm-up like jogging or cycling for 5-10 minutes beforehand.
Must be done on a good surface to get an ideal landing. You can do this on wooden floors, asphalt, concrete, carpet or grass.
Prepare proper sports laces and shoes. For beginners, choose plastic beaded cords because they are easier to control and maintain their shape.
Consult with your doctor to determine the limits of movement and cardiovascular fitness that are ideal for the condition of your body.

How to Lose Weight with a Jump Rope

  • September 20, 2019

Don’t have time to go to the fitness center after work, or don’t have the motivation to take a training class every week? Go to a sports shop and buy a jump rope. Jumping rope or jump rope weight loss can burn 13 calories per minute, and is a great alternative to a quick and concise exercise.

Basic jump rope
Look for beaded or plastic straps. The plastic skipping rope is stronger than the cotton rope and can be rotated faster so the training can be more intense. This rope is also good for advanced jump rope movements, for example, one leg jump or one leg jump alternately.

Adjust the length of the rope to your height. It is important to use a strap that matches your height. To measure it:

– Stand in the middle of the rope. Extend the handle of the rope towards the armpit. Both lengths must reach your armpits.

– If the grip passes through your armpits, shorten and adjust the length of the string.

Jump on the waxy or wooden floor. This will prepare your lower body for impact jumps. Do not jump on hard surfaces (for example cement) because this will overload your knee and risk injury.

Practice basic jumps. Master the basic jumping technique before you try variations or other jumping techniques. Hold the strap with both hands at hip height and bend your elbows. Make sure both upper arms are close to the sides of the body. Pull your shoulders back and down to puff out your chest. Jump 2-5 cm from the floor so the rope has enough space to pass under your feet. Land with the base of the toes.

Place the elbows close to both sides of the body when turning the rope. The movement starts with your wrist and forearm, not the shoulder. Make rounds that are not bigger than 5 cm because more than that means you are jumping too high. Make a small jump consistently. Do 10-15 jumps to warm up and get a basic jump picture. If you feel tired before completing 15 jumps, drop the rope but keep moving your hands and jumping. As you practice, you will be able to jump without dropping the rope.

Practice jumping rope every day for 15-20 minutes. If you feel comfortable doing the basic jump, practice jumping rope once a day. Count the number of jumps you can take for 15-20 minutes. Don’t sacrifice jump techniques for speed. Make sure you maintain the elbow position when turning the rope and don’t jump more than 2-5 cm from the ground.

Combine basic jumps with body strength training. This combination will help you lose weight and improve your basic jumping technique. Try a series of 15-minute exercises to burn fat and build muscle. You need a jump rope, a timer, and a training mat.

Jump rope for 1 minute with both feet.
Do 20 lunge, 10 for each side.
Jump rope 1 minute.
Do 10 pushups.
Jump rope 1 minute with both feet.
Plank for 30 seconds.
Jump rope 1 minute. 10 seconds rest.
Repeat this sequence again, with a 1-minute break.