|Jump Ropes are easy and efficient fitness trainers|
One simple but yet very efficient fitness exercise is the ‘Jumping Rope’ move. In order to be able to perform this fitness routine you just need a skipping rope. I think everyone knows what a jump rope is. You can view a few models in the above embedded photo. This exercise was one of our favorite attractions during our childhood. Girls, of course, where more interested in rope jumping as the boys did.
Who can practice jumping rope?
I have some great news for you. Jumping rope can still remain your daily habit although you are not a child anymore. Yes, everyone can jump the rope as long as you follow the basic steps in order to prevent any injuries and to be as efficient as possible.
Why is jumping rope burning calories?
If you ever jumped the rope, you surely have observed that it’s a fitness exercise that requires stamina. Almost all the body muscles are used when performing a rope jump and this increases the energy consumption of our body. The more we jump the more we force our body to burn fuel in order to keep the pace. Well the fuel in this case is represented by the calories. An average prediction estimates that 15 minutes of rope skipping burns around 200 calories.
Efficient jumping rope schedule!
I will borrow you now, my jumping rope schedule.
First of all make sure that you chose an open place or a large room where you can perform your jumps easily without the pressure of hitting something.
Secondly dress yourself in your fitness equipment. It is very important that you haven’t eaten or drunk foods and liquids at least 1 hour before exercising. If you did, wait a little longer until that hour expires.
The warm-up follows. The jump rope can wait a little longer. Warm-up your body now. Start with the neck and softly progress downwards, warming-up all the important body parts: shoulders, arms, hips, knees, ankles and joints. Use circular motions. The warm-up should last around 10 minutes.
The actual rope jumping session can start now. I usually jump between 20-30 minutes around 3-4 times per week. I split a training session into 3-4 smaller sessions. In order to not overexert yourself, schedule 3 minute breaks between the training sessions. During the 3 minutes rest time, you can drink a little water and stretch your legs. I always stick with the basic jump, where both feet are slightly apart and jump in the same time over the rope. This is the easiest jump and the best for endurance practicing.
Other skipping rope jumps!
Among the other skipping techniques I mention here the: speed step, double under, criss-cross, leg under and so on.
The speed step is the jump where you alternate your feet while jumping. This speeds up the exercise and doubles the jumps in a minute.
For performing a double under skip you need to jump higher as you do with a basic jump, because this time you need to swing the rope twice under your feet.
The criss-cross jump is a derivation from the basic jumps. The hands path changes though. The right hand moves towards the left body part while the left hand moves to the right body part.
The leg under skip is a difficult move. The performer puts his left hand under the right leg and so on. It’s a a move that I still can’t master yet. As mentioned above, the basic jump would be enough for an average rope jumper that has the primary goal of burning calories.
The jump rope
It’s a simple fitness gear made with a rope and two handles. The rope can be made from different materials like leather.
– The skipping surface should not be to hard. You should avoid concrete and asphalt. Choose something softer in order to protect your ankles.
– Jump in your own rhythm. Start with smaller numbers and gradually increase them as you progress.
– Go for a shower after your training is over.