Jump Rope exercise is a great cardio exercise for burning calories and getting in shape. It doesn’t take much space as well. Start a jump rope workout program now.
Want to do some cardio exercise but do not have the time and inclination to go to the gym?
Try jump rope exercises at home!
It’s a great exercise for kids as well as grown-ups.
Jumping rope not only improves your cardiovascular system, it develops endurance, leg stamina, shapely calves, and tones your shoulders and arms.
Its portable & affordable, you can easily take your cardio exercise along while traveling (which usually is a challenging time to exercise & stay fit).
You may use rope jumping as a warm up exercise or as your main workout.
Buying a Jumping Rope
Here are some suggestions on what you should look for in a jump rope.
Though you get cheaper ones, over time, its better to use a ‘professional’ jump rope meant for exercising, that you usually get at sporting goods store.
They are sturdy and durable, and are slightly weighted jump ropes that helps you get a more intense workout.
Ensure the rope is long enough so that you do not trip because it is short. Its better to choose one that is length-adjustable.
The ideal length of a rope is measured by grabbing both handles together at shoulder height, and the bottom of the rope just touches the floor. Too long and the rope will drag along the floor slowing down its speed. Too short and you risk tripping over it.
There are a variety of jump ropes to choose from.
- Beginner skipping ropes that are light and slow enough for you to develop rhythm. These are usually made of nylon or some fabric. These ropes are cheaper.
- Advanced jumpers who seek to improve their rhythm, endurance, develop shoulder and arm strength would benefit from a wire, plastic, rubber rope with sturdy, weighted handles.
- Use jump rope on wooden floors, rubber floors, or mats. These surfaces are a bit more forgiving on the ankles and feet.
Adjustable Skipping Rope: Suitable for men, women and children. It has a nice grip. You can also easily adjust the length (although it is not needed).
How to Jump Rope – Training & Technique
Its important to choose a comfortable surface on which you can jump. The ideal surface is one that reduces the amount of shock that travels through the knees and hips as you land.
The correct technique when jumping rope is to jump off the ground only a few inches and not jump too high.
Make sure you are always on your toe and your heels never touch the ground.
To hold the jump rope correctly, keep your hands about waist height and slightly off your body.
When you jump rope, your movements should be only in your wrists, and not your shoulders or elbows.
Jump Rope Exercise – Jump Rope Lessons for You
Here are some Jump Rope Exercises that you can try out!
Basic Jump
Both feet are slightly apart and jump at the same time.
Alternating Foot Jump
This style of jumping consists of alternating feet while you jump rope. Think of it as jogging while jumping rope.
Skip Step
This technique requires you to be able to do the Alternating Foot Jump. You will hop twice on one foot while lifting the other foot back, and then kicking it front. Then you switch to the other leg and do the same thing.
More Advanced Moves
Once you have mastered the basic jump rope lessons, try some of these more advanced moves.
High Jump – Jump as high as you can while jumping rope.
Criss-Cross – Try criss-crossing your arms back and forth in front of your body while you jump rope.
Double Time – Try having the rope go around two times per jump. You will have to jump a little higher for this. Some people can even do 5 reps per jump!
Leg Under X – Cross your left hand under your right leg and your right hand under your left leg to make an X. Try jumping rope. Tough!!
You can further make your workout routine interesting by mixing jump rope lessons with other exercises – Want to mix it with plyometrics?
To sum it up, Jump Rope Exercise is a cardio exercise which you can do in the comfort of your own home! It is one of the best exercises for burning calories and getting in shape. Start a jump rope workout program now!
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