Skipping Ropes is a great workout not only for children but also for adults. Just like propelling, the sport get us our target figure. Look at the huge list of benefits! But how do you start jumping rope? How many calories you can burn with the training? And is the sport also suitable to fall off ? In this article, you can read all about it!
Benefits of jumping rope
The greatest advantage of jumping is that you can see very quick results. Especially in legs and buttocks, the results come after a week: the cellulite disappears, and the buttocks will be firmer and slimmer. For this training, one do not need to spend a lot of time, fifteen minutes a day is often enough. The rapid results often provide motivation to keep going and not give up as with sports like running. In addition, it is a workout for the whole body. Wih rope skipping, you can not only train your legs and buttocks but also your arms and abs. Both the upper and lower body are so well trained.
Because jumping rope can be performed both inside and outside, it is an ideal sport for both summer and winter. You will no longer have to suffer from the fickle weather because now, you can hold the rope for the ultimate workout at any time.
Jumping rope provides a beautiful body figure as well as a good physical condition. The rope is inexpensive and also easy to take with you on holiday, for example, or to work. You can try on barefoot rope jumping. However, athletic shoes, especially in the beginning, are more convenient because it can hurt you once the movement is wrong.
5 Reasons for Every Day Jumping rope
Jumping rope, or jumping rope, is totally hip! Not for nothing top athletes and top models choose skipping rope as their daily workouts. It is, in fact, an incredibly efficient way to burn a lot of calories in a short time. Improve your performance, and it will give you a lot more fun than an hour on boring cardio equipment.
Jumping rope contributes to proper hormone balance, as opposed to long endurance and cardio workouts. Short (maximum 15 minutes), intense, interval jumping rope workouts are good, as they contribute to the improvement of your physical condition. A fifteen jumping rope set of training is sure to be a good exercise routine.
Following are the benefits of jumping daily equally for you at a glance:
You can burn a lot of calories
With an hour of rope jumping, you can quickly burn from 800 to 1000 calories (much higher compared with an hour walk – you burn 200 to 300 calories). When you jump with really high intensity, where your heart rate really goes well up, you also have the additional advantage that your body continues to burn calories after the workout. So it is 1 + 1 = 3!
You can do it whenever and wherever you want
Are you traveling? Or you do not want to visit a gym? No problem. You can bring the jump rope with you everywhere without taking up space in your suitcase. And even on vacation, with a 4-minute of jumping rope exercise (there are several apps and YouTube videos about this), you can keep your body super fit.
It improves your balance and coordination
Jumping rope lets you coordinate moving forward by leaps and bounds (literally and figuratively)! With strength, therefore, you can easily perform other sports and reduce the chance of injury or sports injury. It will improve your balance which, for example, comes in handy during a yoga class.
It helps you to relax
While jumping, your body releases endorphins (happiness hormone), which are used as a painkiller will ensure a happy and relaxed feeling. Because of the intensity, the exercise will bring you good breath while jumping. Also, it empties your head, makes you full focus, and refill energy after your workout for the rest of the day.
It’s good for your heart
Skipping improves your so-called cardiovascular fitness. This is the ability of the heart and the lungs in order to carry oxygen to the muscles. And let your heart are now the largest and most important muscle in your body …
The disadvantage of skipping ropes
A disadvantage of jumping rope is that it is less suitable for people who are overweight. Due to the large drain on the joints, there is a great risk of injuries. However, it is possible to build up slowly and surely lose some kilos with jump ropes.
How many calories you burn with a jump rope?
Jumping rope burns a lot of calories out of the body. How many calories can be burned depends on the speed of jumping and weight. Jumping rope burn more calories than running! You can easily calculate how many calories you consume with our handy calculator.
What material needed for rope jumping?
Jump Ropes come in many different varieties: Rope, plastic, leather,… The possibilities are endless. A jump rope that is not heavy enough often moves too slow making one can not jump properly. A rope of leather or iron with a softer material on the outside is advisable. There are ropes that have the rotations counting machine on the handle. However, it is not necessary.
How long should a jump rope be?
The proper length of a jump depends on your height. When you stand on the rope with both feet, the handles should come up to the armpits. There are many jump ropes for sale allows you to easily adjust the length of the rope.
Exercises for skipping rope
There are many different exercises that can be done while jumping rope. Forward, backward, with one leg at a time. Fast or slow, with or without rope, the possibilities are endless. Jumping without rope is particularly suitable for building up fitness and is often difficult to sustain. Jumping on a leisurely pace is an excellent cardio workout and great for burning fat! Apart from increasing the number of jumps, you can also lengthen the time of jumping.
Since a month is pretty long, here some nice variations on the jumping rope for the fanatics among us. Practice makes perfect, and how nice it is when you can jump in different ways. Rope jumping will then grow to resemble dancing.
For anyone to applies: On every jump, try to take along your upper arms with your upper body and use only your wrists to spin. It is also important that you keep your feet as close to the ground as possible while jumping, there’s not about how high you jump. Also, this exercise would be beneficial for people with weak knees .
Single under: The normal jump. With two legs on the rope.
Double under: With this leap, spin the rope around 2x as fast, so the rope 2x comes under you before you jump again. Got it?
On one leg: Same as single under, but on one leg. After a couple of times, alternate your leg. You can also do the double under this way.
High knees : In this exercise, jump over with one leg, bring the knee of your other leg to your chest. You exchange knee with each jump off. It is knee lifting but with a rope.
Rotating jumps: Same as single under, but now your turn your right and left hip forward at each jump alternately. It is good for the oblique abdominal muscles and a pretty solid core.
Does it matter what kind of jump you use? Basically not. You can take the jump when you are a child (if long enough – when it appears in the middle of the rope with two feet, the ends should be at chest height) or you can buy sports skipping rope at a sporting goods store. The advantage of this is that jump rope handles often last long, but with time it affects your workout performance. However, the following applies the thinner the rope, the faster and more intense you can jump.
Schedule and tips for novice jumpers
It is important to jump into the correct position, with your back straight. It is important to not jump too fast (to prevent sport injuries). If you get hurt, you can stop the training right away. Do not force your body. There is always a limit. Especially, in the beginning, you will find that five minutes of jumping rope is already very effective and intensive enough!
A good schedule for beginners is 30 seconds of jumping interval, followed by 1 minute of rest. This can be repeated 5 times. Once you find that this goes well, you can extend the exercise to 10 times for 30 seconds or jump to 5 times for 1 minute. Eventually, you can extend the time of your jumping rope training exercise! A good warming up and cooling down process are important to prevent the joint and muscle injuries!
Good luck and have FUN!