In case you haven’t jumped rope since P.E. class in grade school, it
might be time to give this exercise another try. And if you think you’ve long
forgotten how to jump
rope, no worries.
Mastering at any age is simple-and jumping rope is an activity
that can be performed with very little experience or equipment by just about anyone.
A jumping rope exercise will help you burn calories in minutes a day, improve
endurance and increase strength and cardiovascular fitness.
Good news- It operates from head-to - toe muscles.
Jumping rope works mainly for your calves and forearms,
but you'll also get a decent job in your quads and shoulders
When you're bothered with your current cardio regimen,
jumping rope can add new learning skills while raising your heart rate for some
good cardio work.
Learning how to jump rope in 4 easy steps
To get into a good jump rope workout you don't need to
learn fancy moves like double-unders and double-dutch.
Jumping rope is a simple and effective exercise method
you can do at home — and all you need is a good jumping rope to use it.
Start by perfecting the basic jump, to make sure you
keep your joints safe follow these simple steps. Think soft, smooth jumps-never
stiff.
Step
1
Hold the rope in both hands, with the hips tucked in
your elbows, the palms facing out. Place the cord behind your feet to get
started.
Step
2
Bring the rope over your head and up behind you (the
movement will come from your wrists). Stay on your feet's balls, keep your
knees soft and just lift off the ground for a few inches.
Step
3
Bend the knees slightly, as the rope swings overhead.
Once you see your shins pass by the rope, jump off your toes by springing.
Start slowly, so that you can perfect its timing. Once you've got a couple of
jumps down, you'll know when to sail naturally.
Step
4
Once you are at a comfortable pace, all the work can be
done by your wrists. Inside the handles there are usually bearings which rotate
the rope itself. This makes spinning the rope easily with just your wrists.
Bonus
Step 5
Be sure to stay on your feet balls as you hop. This
keeps you swift and agile. Because your calves will quickly get tired, feel
free to switch hops over. Alternate between each foot, for example, hopping on
one foot and then on the other, then both. This allows a bit longer rest for
your calves.
if you 're just starting to learn how to jump rope, aim
at starting for 30 seconds or a number of reps. Next time, do some more reps or
seconds than the last time you did.
More experienced exercisers looking for aerobic jumping
benefits should seek 15 to 30 minutes of alternating tempos.
How then do you select a jumping rope?
Choosing
the right rope - you've got to pick a rope that fits you
right. If your gym offers a few options, grab one and stand with both feet in
the middle of it. Take a handle in each hand and hold it as high as it goes —
you want the handles to reach just below your armpits.
If longer, then you're going to have too much slack,
that's going to pull you to the ground then slow you down. If you're going too
far, you'll end up catching your feet or ankles on the rope, which will not
feel good.
Sizing
your rope- Normally you can change it to your height
by moving the handle up and down the cable itself, if you buy a cord. If you
opt for a rope with fixed handles, you can tie a few knots in the rope near the
handles to reduce the rope as well. This method I have used many times and it
works perfectly well.
Picking the correct surface - Jump rope should be an
operation with small impacts. Whether outside or on a merciful indoor surface,
jump onto a mat. Hardwood flooring is best as it gives you that little extra
bounce and is easier on your knees. When possible avoid concrete (unforgiving)
and carpet (your rope will bounce, and you'll need to climb higher to clear
it).
|
In
case you have joint issues or other health concerns, please consult your
doctor before plunging into a new exercise routine. Always
be sure to keep your exercise area clean and clear for protection from all
objects, particularly when spinning your jump rope. |
The benefits of jumping rope
The entire body works at jumping rope. You can do it just
about anywhere — making it perfect if you're trapped indoors or have no gym
access.
1. Burn more calories than jogging
Research indicates that if you're a 150-pound male, you
will easily burn 136 calories springing rope for 10 minutes (or 90 calories if
you gradually jump).
Comparing jump rope to running, jumping wins unless
you're quick (7.5-minute miles or faster)!
Jogging burns 79 calories in 10 minutes and burns 153
calories while running at 8 mph.
2. Offers mental boost
The synchronization also requires co-operation between
body and brain. Studies show that training in coordination and balance improves
cognition and slows the cognitive decline rate among older populations. Simply
put, behaviors that enhance our coordination allow our brains to work smarter
for longer.
3. Keeps your bond healthy and strong
Each jump and land puts through the foot, ankle, knee,
hip and spine a magnitude of our own body weight.
4. Help with cross training
The overall strength and agility you build from jumping
rope will help you with any activity or sport.
But for athletes who need rhythm (assume: karate,
rowing, and even running), it's particularly helpful.
You can take advantage of cross-training with workouts
which use similar skills, such as jumping rope.
5. Improve cardio
In comparison with other workouts, jumping rope increases the heart rate two to three times faster and provides the same aerobic building benefits as running with less joint effects. For this reason, boxers and martial artists have long used the jumping rope to create the aerobic ability required for long-lasting ring battles.
Types of jump ropes
Cordless jump ropes
Cordless ropes are a good choice if you are short on
space or sharing equipment with someone who isn't the same height as you.
Actually these are not ropes at all — only handles, at
times with ball-shaped weights at the end.
They are great for starters, as well as for anyone who
is threatened in coordination issues
Weighted
jump ropes
These ropes added weights to the handles to make your
arms and shoulders work. Because of the added weight, it's harder to work on
speed, but they are good for beginners working on form, as they slow you down.
Beaded jump ropes
Beaded jumping ropes make you recall the familiar
slapping noise from childhood.
The beads can help avoid annoying tangles and can help
you keep up with the sound they make. (Not the best option, if you have
neighbors downstairs!).
Speed jump ropes
Working to perfect your double-down or trying to beat
the number of jumps per minute on your own record?
Take a speed belt, made from a thin, lightweight
string. Be careful: If you hit yourself with one, these will sting!
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