Jumping rope is your key to fitness.
You may think that a jump rope is just a child's toy, but jumping rope is a medium-intensity exercise with many benefits:
* Improves balance, agility, and coordination
Initially, training with a skipping rope was held in boxing halls. Boxers still use skipping rope to increase endurance and leg speed. The different foot movement patterns they use require coordination, agility, and quick reflexes. Some of these variations include single-leg jumps and double jumps (for each jump, you spin the rope twice) to add complexity.
· Calorie Burner
Depending on your skill level and jumping speed, you can burn 10 to 15 calories per minute by jumping rope. Faster skipping rope jumpers can burn calories just like running.
· Quickly develops physical fitness
Jumping rope can be challenging and is a great addition to interval training or cross-training. Try adding skipping rope jumps for 30-90 seconds between the other sets. One idea is to use skipping rope after each set of weight lifting or other circular exercise. This creates an effective full-body workout that includes both cardiovascular and muscle load in a single workout.
Safety precautions when jumping rope
If you have high blood pressure, jumping rope may not be the best choice for you. The position of the hands at the bottom can reduce blood flow to the heart, which can further increase blood pressure. However, studies have shown that jumping rope with moderate intensity was beneficial for people with prehypertensive disease. In any case, if you have hypertension and / or heart disease, discuss with your doctor the potential risks of using a jump rope before starting your workout.
Jumping rope: the beginning
Think you're ready to try it? Here are the basics of what you need to know and do:
1. Select a jump rope.
Jump Ropes are available in all types of materials and with various high-tech handles. Some of these materials help the skipping rope turn faster when moving smoothly. The jump rope you bought should be comfortable to hold and have a smooth rotation. Weight-bearing jump ropes can help develop muscle tone and upper-body endurance. These ropes are not exactly suitable for beginners, and they are not necessary for those who want to train for agility. If you are buying a weighted jump rope, make sure that the weight is on the rope and not on the handles, so as not to strain your wrists, elbows, and / or shoulders.
Determine the size of your skipping rope by standing in the center of the skipping rope and pulling the handles up on the sides. For beginners, the handles should reach up to the armpits. As you become more experienced and prepared, you can shorten the jump rope. A shorter rope will spin faster, making you jump more.
2. Skipping rope technique.
As with any other exercise, using the right technique helps ensure a safer and more effective workout.
* A good jump form involves relaxing your shoulders and slightly bending your elbows.
· You should have very little upper body movement.
* Most of the force of turning and moving should come from your wrists, not your hands.
* Keep your knees slightly bent during the jump. Gently bounce your toes up and down. Your feet should leave the floor just enough to allow the rope to pass under it.
* Land gently on the pads of your feet so as not to hurt your knee.
· Do not jump high or land heavily.
* Use a flat jumping surface that is free of obstacles. A wooden floor, a sports field or a rubberized mat is best suited. Never jump on concrete.
· Be patient and start slowly.
3. Warm up before jumping rope.
Before you start jumping rope, do a light 5-10-minute warm-up. This can be walking or jogging on the spot, or even slow jumping rope.
4. Gradually increase the time and intensity
Jumping rope can be a relatively intense high-level exercise. Be sure to start slowly and gradually increase the pace. You can try about three 30-second sets at the end of your regular workout in the first week. Depending on your current fitness level, you may not feel anything or feel a little soreness in your calf muscles. This can help you determine how many sets you need to do in your next jump rope session. Gradually increase the number of sets you perform, or the length of time you perform them, over several weeks, until you get to about ten minutes of continuous jumping rope jumps.
Stretching after jumping rope, it is good to cool down and stretch, gradually reduce your heart rate and relax your muscles.
