Jump rope workouts are a cool fun way of bouncing back to revisit our childhood, kind of a time machine you could say. Not only will jumping rope burn those stubborn calories, but it is an effective way to get an all-around great workout for your whole body. It not only burns about 10 calories per minute but will also strengthen your arms, shoulders, legs and bootie.
Just think, because your jump rope is easy to take with you... it's like cardio on the go and great for your heart!
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rope will raise your awareness of what your body is doing because it helps us
connect with our brain’s neurons and as a result we have more coordination in
our motor skills. Some of the other skills jumping rope will help us with are
agility, quickness, endurance and footwork.
a novice at jumping rope at times it can be challenging, just remember it takes
time to get as good as a professional boxer. Just remember one thing… don’t let
your frustration get the best of you, make sure you stick it out because I guarantee
if you do this, it will all become easier as long as you keep practicing with
The types of rope that are available are beaded ropes, leather ropes and weighted ropes. The ideal rope for a novice would be the beaded rope. The lengths that are available range from 8 to 10 feet, most sporting goods stores stock 9 foot lengths. The 9 foot rope will usually be sufficient for people that are 6 feet tall and under, if you are over 6 feet you might require a 10 foot rope.
using your rope make sure that you adjust it to your height, to do this you
would snip off some of the rope at the end, making sure only to do so a little
at a time. You wouldn’t want to just cut a lot of the rope off at once and then
discover that you cut too much off. A good way to measure the rope to your
individual height would be to step in the middle of the rope and the handles
should then reach to your armpits.
you are new to jumping rope, remember to start off slow and then work up to
greatness with the rope. You might only be able to hang in there with the rope
at 20 seconds or so, but remember through practice and patience you will work
up to 3 minutes at a time or more. Always stay on your toes when you jump this
lessens the impact by using your body’s natural shock absorbers.
There are many different styles of jumping rope, double leg jumps, single leg jumps, running in place, crisscross and double unders.
There are so many different options when it comes to your jump rope workouts, the only limit on this is your imagination. Jump rope intervals mixed in with your weight or circuit training program work great for a boredom killer, why not mix your jump rope workout in with a session on the treadmill, stair stepper or elliptical workouts.
Here is an example of one of my favorite jump rope workouts, remember to ease into this workout, the only equipment you will need is your jump rope, a wall and a timer or clock. You will use the wall for wall squats.
To do a wall squat: Stand against the wall with just your head and back touching, feet are shoulder width apart and approximately 15 inches or so away from the wall (be sure it feels comfortable to you). Hang your arms down at your sides. Now bend your knees and slide down the wall into a squat position, at this point your thighs are parallel to the floor, now hold this position for a minute. Now return back to a normal standing position.
Ten minute lickity split jump rope and squat workout
of the portability of the jump rope, your imagination can go wild taking your
workouts to a new level. Why not take your jump rope workouts to the park,
beach or the mountains do you see the endless, exciting possibilities?
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