Сколько нужно прыгать на скакалке, чтобы похудеть без диеты?

Окт 16,2015 / Опубликовал admin / 1 487 Комментария

Чтобы сбросить лишний вес, необязательно садиться на жесткую диету и записываться в тренажерный зал. Убрать лишние килограммы можно дома, воспользовавшись скакалкой. Этот простой спортивный инвентарь великолепно подходит для домашних тренировок, направленных на похудение. Главное – правильно прыгать, и результат не заставит себя ждать.
скакалка

Как скакалка помогает похудеть?

Для кого-то прыжки со скакалкой могут показаться несерьезным занятием, результата от которого ожидать не приходится. А что на самом деле?

  1. Прыжки через скакалку выполняются в четком темпе, с которого сложно сбиться. Благодаря этому тренировка отличается высокой интенсивностью, что способствует скорейшему сжиганию жира.
  2. При прыжках через скакалку задействуются практически все мышцы тела. Примечательно то, что похудеть в области живота при помощи прыжков гораздо проще, чем при помощи упражнений на пресс. Происходит комплексное похудение организма, мышцы подтягиваются и фигура приобретает привлекательный вид в целом.
  3. Во время прыжков большую нагрузку испытывает сердечно-сосудистая система организма и дыхательная. В результате прыжки через скакалку становятся сильной аэробной нагрузкой, которая так необходима для похудения.

Как правильно прыгать?

Прыжки через скакалку не отличаются сложностью выполнения. Разнообразие прыжков выглядит приблизительно так:
7664

  • Прыжки на обеих ногах
  • Прыжки на одной ноге
  • Прыжки в стороны
  • Имитация бега на месте
  • Двойные прыжки
  • Прыжки со скрученной скакалкой

Исполнять все их сразу, за одно занятие, нет. Начинать необходимо с простых прыжков, по немного привыкая к нагрузке. Но при этом следует соблюдать интервальность тренировки. То есть прыжки должны чередоваться, чтобы нагрузка изменялась.

Примером тренировки может служить такая схема: 10 прыжков выполняются на двух ногах, затем следуют 10 прыжков на правой ноге, ну а за ними 10 прыжков на левой ноге.

При прыжках через скакалку очень важно положение тела, в котором совершаются прыжки. Для начинающих идеальной позицией станет следующая: ноги составлены вместе, тело приподнято на носочках. Локти плотно прижаты к туловищу, за вращение скакалки отвечают только кисти рук. При приземлении ступни и носки ног должны мягко пружинить, отталкивая тело от пола.

Впоследствии, когда появится опыт в обращении со скакалкой, можно будет совершать более свободные вращения руками. Ну а пока стоит остановиться на малом и начинать тренировки именно так.

Сколько прыгать?

Не малое значение имеет время, которое отводится для прыжков со скакалкой. Вообще, чтобы достигнуть результата в короткие сроки, тренироваться необходимо много. Однако увеличивать продолжительность тренировок необходимо постепенно, начиная с малого.

Оптимальным распределением времени будет 5-10 минут занятий в течение первых 2-3 дней. На четвертый день время увеличивается на 5 минут, то есть теперь продолжительность занятий составляет 10-15 минут. Начиная с шестого дня к времени прибавляется по 5 минут каждый день. Всего необходимо уделять тренировке около 30-40 минут в день.

Возможно, подобная продолжительность для многих окажется непосильной. Что делать в этом случае? В этом случае общую продолжительность тренировки разделяют на несколько подходов, оставляя между ними время на отдых. Например, за один день может быть 3 занятия по 15 минут.
прыжки

Сколько нужно прыгать на скакалке, чтобы похудеть на 10 кг?

Желая как можно скорее распрощаться с лишним весом, худеющие возлагают на ту или иную методику большие надежды. И сколько бывает разочарования, когда радужным мечтам не суждено сбыться. А ведь стоит понимать, что моментального результата не бывает, и скакалка – не панацея от лишнего веса. Тренироваться необходимо долго, упорно, не рассчитывая на быстрый результат.

Но самый интересный вопрос, который касается скакалки – это сколько калорий теряется при занятиях и как быстро можно похудеть с ее помощью.

Как сжигаются калории?

Итак, чтобы приблизительно узнать, как быстро будет происходить похудение, стоит ознакомиться со следующими цифрами.

  • За час тренировок сжигается приблизительно 700 ккал. Цифра приведена для быстрого темпа, в минуту необходимо выполнять не меньше 100 прыжков. Чем больше будет количество прыжков, тем больше килокалорий будет потрачено за тренировку.
  • Если перевести килограмм жира в калории, то получится приблизительно 8000 ккал. То есть для того, чтобы похудеть на 1 кг, необходимо прыгать порядка 10 часов. Но здесь стоит заметить, что излишний вес складывается не только из жира, но и из воды. Физические упражнения помогут вывести из организма лишнюю воду, благодаря чему килограммы будут уходить быстрее.
Существует формула, которая позволяет узнать количество потраченных калорий. Согласно ей, вес тела в килограммах необходимо умножить на 9. Полученное число и будет тем количеством калорий, которые были потрачены за час прыжков через скакалку.

Кстати, в продаже имеются скакалки, которые могут самостоятельно подсчитывать количество потраченных калорий. Достаточно взвеситься перед тренировкой и после, как умная скакалка сообщить результат.

Как ускорить похудение?

Ежедневные прыжки через скакалку помогут похудеть, пусть и http--coralshans.com-wp-content-uploads-eda_e_100 не быстро. При этом фигура будет меняться быстрее, чем вес на весах. Дело в том, что жир будет превращаться в мышцы. Вес уменьшаться не будет, но тело потеряет в объемах и станет более привлекательным.

Но здесь снова стоит вспомнить о любителях быстрых результатов. Они изо всех сил желают похудеть как можно скорее и готовы приложить для этого немало усилий. А, на самом деле, особых усилий и не потребуется, даже на диету садиться необязательно. Чтобы ускорить похудение, желательно:

  • Исключить из пищи продукты из белой пшеничной муки
  • Не есть сладкое после 12 дня
  • Отказаться от газировки, добавлять в чай меньше сахара
  • Последний прием пищи совершать за 2 часа до сна
  • Отказаться от чипсов, фаст-фуда и прочих «быстрых» продуктов

Помимо этого можно приложить дополнительные усилия, которые позволят похудеть в короткие сроки:

  • Делать всевозможные обертывания
  • Проводить массаж проблемных зон
  • Посещать сауну или баню
Здесь стоит напомнить о том, что сочетать прыжки и обертывания одновременно запрещено! Во время физической активности и косметической процедуры выделяется большое количество тепла. Из-за обертываний тепло не выходит наружу и возможно возникновение теплового удара!

Противопоказания

Прыжки через скакалку полезны далеко не для всех. Даже у этой простой физической активности есть свои противопоказания:

  • Гипертония
  • Болезни позвоночника
  • Заболевания сердца
  • Заболевания хрящей и суставов
  • Головная боль
Очень важным противопоказанием для прыжков является чрезмерно избыточный вес! В этом случае прыжки будут вызывать отдышку, а так же оказывать огромную нагрузку на хрящи и суставы. Чрезмерно полным людям необходимо предварительно снизить вес до допустимого, а потом только прибегать к похудению при помощи скакалки.
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