Vi ricordate quando da bambini giocavamo con gli amichetti al salto della corda, calcolando quanto tempo riuscivamo a saltare? Bene, questo semplice gioco da bambini può rivelarsi un ottimo alleato da adulti per tonificare i muscoli e bruciare le calorie.
Saltare con la corda è un allenamento molto efficace perché permette di tonificare allo stesso tempo braccia e gambe e di bruciare diverse calorie e, quindi, di dimagrire; basti pensare che è in un quarto d’ora di salto è possibile bruciare fino a 200 calorie. A ciò va aggiunto che saltare con la corda aiuta a migliorare la capacità polmonare e la resistenza cardiaca.
Di sicuro, inoltre, il salto della corda è un tipo di allenamento molto economico: una corda costa pochi euro e può essere svolto nei ritagli di tempo, a casa, in giardino o nel parco.
Come in ogni tipo di allenamento, però, è necessario eseguire gli esercizi in modo corretto, soprattutto all’inizio, quando non siete ancora allenati: innanzi tutto non bisogna guardarsi i piedi impegnati nel salto bensì fissare un punto in avanti, cercare di tenere la schiena dritta e non muovere le braccia, mantenendo i gomiti vicino al corpo; molto importante è anche non irrigidire i muscoli e ruotare la corda con il solo movimento dei polsi; il salto deve avvenire con la punta dei piedi e non di tallone e, infine, bisogna effettuare salti bassi e veloci, anziché troppo alti.
Di seguito vi proponiamo qualche esercizio che potrà avvicinarvi al salto della corda. Il primo esercizio consiste nel saltare alzando le ginocchia, ovviamente alternandole, più in alto possibile; il secondo esercizio consiste nel saltare mantenendo il busto eretto e ruotando il bacino da destra verso sinistra.
A parte questi esercizi, il metodo di allenamento più classico con la corda è quello di saltare il più velocemente possibile cercando di mantenere il ritmo il più a lungo possibile. Infine, la corda può essere usata anche rinforzare gli addominali ed eseguire esercizi per la braccia, anche senza saltare.
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