なわとびでダイエットするコツ

縄跳びダイエットは非常に簡単なダイエット法で、1日10分程度跳ぶだけなので、誰でもすぐ簡単に始めることができます。

人気のダイエット法になっているのは、跳ぶだけで軽いジョギングの1.3倍にもなると言われているからです。

継続しやすく、手軽に痩せることができるのが魅力ですが、効果的に縄跳びダイエットをするにはどのようなコツが必要になるのでしょう。

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ダイエット効果を高めるポイント

脂肪燃焼効果を得るために10分以上跳ぶようにする

縄跳びダイエットする場合、まず気になるのがどれくらいの時間を跳び続ければ良いかです。

有酸素運動なので時間は10分以上続けることが大事で、10分以上続けないと脂肪燃焼効果を得にくいのでしっかりと続けて跳ぶことが成功の秘訣です。

やり方としては、最初は1分間に60回くらいの回数を3分間跳び続け、それを1セットとして5分程度の休憩を入れて、3セット行います。

そして慣れてきたら1日の回数やセット数を上げていき、20分以上を目指して跳ぶようにします。

多く跳ぶことで脂肪燃焼効果は高まるので、一度に20分を目標に実践していきましょう。

20分以上跳べるように体力をつけていくのがコツですが、一番大事なのは無理なく続けていくことです。

体力がついてきたら、足を揃えてジャンプするのではなく、片足ずつ交互に跳んでみることです。

そうすると運動量が高まり、得られる効果が高くなります。

注意が必要なのはジャンプを続けるダイエット法なので、足首や膝に負担がかからないようコンクリートの上でするのは避けることです。

固い地面の上で縄跳びダイエットする時は、クッション性の高い靴を履いて実践するようにしましょう。

自分に合ったふさわしい縄跳びを選ぶ

縄跳びダイエットをする場合、気になるのがどのようなアイテムを選ぶかで、色々な種類のものが販売されています。

安いものなら100円ショップでも購入することができますが、本格的にするなら、ボクサー仕様のものがオススメです。

安価なものと高価な縄跳びの違いはどこにあるのかというと重量にあります。

100円ショップで販売されているものは100グラム程度ですが、ボクサータイプだと300グラム以上の重量になっています。

重量が3倍近く違うと、同じように縄跳びダイエットをしたとしても効果に随分差が出てきます。

体力に自信のある人はボクサータイプがオススメですが、続けることが大事なので、自分にあった縄跳びを使用することです。

縄跳びダイエットする時は、バストをある程度固定することを忘れてはいけません。

固定していないと胸の部分の上下の動きが大きくなってしまいます。

胸をきちんと固定しないとバストラインが崩れたり下垂につながるので、スポーツブラを着用しましょう。

スポーツブラを着用してサウナスーツを着ながら跳ぶと効果的で、より汗をかきやすい身体を作ることができます。

ウォーミングアップで体を温めておいてから実践する

縄跳びダイエットを成功させるコツは、最初にウォーミングアップをしておくことです。

軽くジョギングなどで体を温めておけば脂肪燃焼効果が高まります。

ウォーミングアップの方法は、軽いストレッチや腹筋、スクワットなど何でもかまいません。

軽く脚上げ運動をしておくだけでも脂肪燃焼効果はアップします。

また縄跳びが終わった後は、マッサージやストレッチをすると良く、美脚効果が期待できます。

縄跳びダイエットをする時は姿勢が大事で、かかとを地面に付けないようつま先で跳ぶようにするのがコツです。

そして膝を少し曲げながら、ジャンプしやすい体勢をつくることが重要です。

縄跳びを回す時は、肩で回さずに腕で回すのも縄跳びダイエットのコツで、縄を肩で回すのではなく、腕で回すようにすることです。

また、ロープは床にやさしく打ちつけるようにして、無駄な腕の疲労を軽減させるようにします。

リズムに乗るため、低く早く回すのもコツで、高くゆっくり跳ぶより簡単です。

大きく跳ぶのではなく、できるだけ小さく跳ぶように実践していきましょう。

用途に応じて跳び方を変えるのも大事

縄跳びダイエットする場合、それぞれの用途に応じて跳び方を工夫することも大事で、ダイエットを成功させるコツになります。

ウエストを引き締めたいなら、上半身を正面にキープしながら、下半身を左右にひねって跳ぶと良いです。

下腹部と脚を引き締めたいなら、片方の太ももを上げながら、残った脚でケンケンをするように跳ぶようにすると効果的です。

左右の脚で交互に繰り返して行うようにします。

ヒップを引き締めたいなら、片足を横に開きながら跳び、残った脚でケンケンをしながらジャンプする跳び方がオススメです。

4回ジャンプしたら反対の脚に変え、交互に繰り返します。

縄跳びダイエットの効果を高めるには、気分良く飛び続けるのが継続させるコツになります。

ウォーキングやジョギングと違い、景色が固定されるので、音楽などを聴きながら跳ぶと長続きしやすいです。

縄跳びダイエットは、脂肪燃焼効果が高いので効果的なダイエット法になりますが、食事を摂り過ぎると頑張って運動した意味がなくなります。

夏場などは水分補給をしっかりする必要がありますが、くれぐれも食べ過ぎないように注意しましょう。

最後に

縄跳びダイエットは、誰でも気軽にできるのが良いところですが、効果を高めるには跳び方や回数、時間を考慮する必要があります。
自分に合った縄跳びを選び、事前にウォーミングアップして体を温めておくことも大事です。
毎日継続して行うにはそれなりの工夫とコツが必要です。

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