Do you remember all those games with the rope you played when you were a girl? It was times when you could eat a whole load of pancakes, cakes and cupcakes, but you did not earn a single inch of fat. And one of the reasons is that simply jumping rope was enough to burn everything. Jumping as an exercise, is nothing new, but the thing is that as we grow, the rope is lost somewhere hidden from our toys. This article will make you understand why that rope should make a comeback in your life, especially if you want to reaffirm the abdomen.
Benefits of jumping rope
Let's take a look at all the benefits that make us jump rope regularly:
1. It is one of the best cardio and HIIT (high intensity interval training) exercises.
2. Jump rope burns about 1300 calories / hour. So, you can basically call it an effective fat burner.
3. Jump rope as exercise, burn more calories compared to running. At the same time you do not need to go outside. It can be done anywhere.
4. It's one of the cheapest forms of exercise you can do.
5. Jumping rope helps in muscle toning as it is basically a bodyweight exercise.
6. Improves footwork, balance, coordination and agility. Most runners and other athletes jump rope for training.
7. It is one of the best exercises for resistance training and conditioning.
8. Jumping rope gives a complete workout to the body. It is especially good for toning and developing the thighs, calves and calf muscles. At the same time, it also works on the abs and arms.
9. It compromises and improves the hip flexor muscles.
10. Studies show that jumping rope exercises put less pressure, and are less impacting to joints than running. It is a low impact exercise and therefore a better option.
11. Improves cardiovascular health as it improves heart rate. It is beneficial for patients with blood pressure.
12. Jump rope is something anyone can do, from beginners to advanced level.
13. It is also known that jumping rope helps in improving bone density.
14. All the equipment that is required is a jump rope, which can fit in your hand bag and is fit for travel. So, you do not have to lose your workout, all you need is a rope and an open area to burn calories.
How to do the jumping rope exercise properly
The first thing you should do before starting, is to adjust the length of your rope. Hold the handles at each end of the rope, one handle in each hand, at the sides. Now, he passes through the middle of the rope, keeping the length tense with the ends extended upwards. Shorten the rope until both reach the ends of the armpits.
There are several ways to perform the rope jumping exercises, and each offers its own benefits according to what suits you best and you want to get as a result.
Double jumps
The most common style of exercise is double jumps. This style is often practiced at high speed and burns more calories. The intensity of the double jumps can be varied according to the speed and also according to how high jump; Whether you take your feet completely off the ground or just enough to pass the rope. High jumping results in slow jumps, but it is good for muscle toning. On the other hand, low and fast jumping is good for high intensity and resistance training.
1.Hold the string straight up and taut, with a handle in each hand at the sides with bent elbows and forearms parallel to the floor.
2.Keep your shoulders back, chest out, elbows glued to the sides, tight abdominal muscles and your weight on the tips of your feet.
3.Bring the rope forward by rotating the wrists.
4.Jump with both feet 2-3 inches off the ground to allow the rope to pass beneath your feet.
5.Repeat the movement and vary the speed according to your physical state.
Cross Jumps
Cross-jumps are the least intensive jump styles. The style is often incorporated into high intensity workouts when one needs a high aerobic exercise break. It is preferred to continue with less stressful cross-hops rather than stopping them altogether.
1. The cross-jump posture would be the same as the double jump posture.
2. The difference between the two styles of jump is that the double jump consists of jumping with both feet at the same time and the crusader consists of jumping with one foot after another.
3. Take the rope forward by turning the wrists. The movement comes from the wrists and forearms and not turning the shoulders or arms.
4. First jump the rope with one foot followed by the other.
5. Repeat the movement as fast as possible without tripping over the rope or a sprain in the foot.
One leg jumps
One leg jumps are an advanced level of jumping that requires a good balance and put more weight on one leg. It should be tried after one can do double jumps and cross jumps pretty well. To prepare to jump with one leg, you can start with balance exercises such as standing for an extended period on a single leg.
1. Keep the rope handles in each hand; Shoulders back, pulling chest, abdominals contracted and navel in.
2. Now raise one leg by bending it on the knee.
3. Start jumping rope with only leg lying on the ground, keeping your leg up in the air.
4. Do your series of repetitions and then do the other leg.
5. Leg jumps should be tried bit by bit and with practice. Very fast jumps can lead to leg injuries or falls.
Tips before jumping rope
1. Make sure you stay hydrated during training. Stretching before and after workout is important because it prepares the body at first for high intensity aerobics and at the end brings the body slowly down from that peak. Cooling also helps reduce cramps that can hit later in the day.
2. Since rope jumping is a cardiovascular exercise, it is important to eat a meal after training with good carbohydrates and protein.
3. Make sure you buy a good quality rope. A bad rope can break while you do the exercise and it could hurt. Therefore, it is best to get a strong rope and good quality to avoid it.
4. If you are a woman wear a good high impact sports bra. Jumping rope allows a lot of movement in the breasts. If you do not wear a good sports bra, then it can cause tears in your chest muscles. It can lead to sagging of the breasts.
5. Yes, it is true that the jumping exercise can be practiced by people of any level on the fitness scale - beginners, intermediate and advanced. However, you should take into account that this exercise is used for resistance training and conditioning, not just for burning calories.
6. Therefore, it is advisable to practice the progressive leap to build your resistance level and condition your body slowly over time. Start little by little and then increase the speed or duration of time. Otherwise, it can become exhausting to the heart and damage your joints
7. The surface where the jumps will be done matters a lot. Skipping should not be done on a carpeted or stone surface or asphalt surface. You should do the exercise on cushioning surfaces, preferably wood floors or other smooth surfaces to avoid tripping or scratching that can lead to injuries.
8. An appropriate jump area is required for this exercise. Although jumping can be done anytime and anywhere, you still need an open space so that the rope does not get stuck on nearby objects. The area should also have high ceilings or open skies.
9. Jumping the rope is a high intensity exercise and therefore one should do a proper warm-up before beginning the exercises. Stretching exercises are something you should do before attempting the jump. A light trot on the ground warms the body during aerobic exercise.
So, do not you think it's really fun jumping rope? We have to keep in mind the basics and do not go all out at once if it's been a good time since you last jumped. Take your body to it slowly and keep it steady but progressive. Experiment with your own styles and sessions.
It includes jumping as an exercise from different workouts or just do it alone. In the end, it always feels like a fun game and makes us feel so energetic and young at heart, like when we were kids.
