Jumping rope is a cardio-vascular exercise, which means it is great for weight loss and a healthy heart. And all you really need to do it is a pair of legs and a rope to jump–although I assume you would want a good pair of athletic shoes as well. It is also an excellent way to complement many types of fitness regimes. Many athletes use it to develop power in their joints and muscles. Boxers are known to favor rope jumping, which helps them train for proper balance and coordination. In fact, whatever type of fitness program you may have, you can probably get better results by adding rope jumping to your training, though it is not for people who cannot stand high impact exercises.
Let us look at rope jumping should be performed in order for you to get the kind of fitness results that you are looking for. First of all, be sure to stay in the correct stance, which will help your balance. Keep your weight on the balls of your feet and your knees a little bent. Avoid jumping higher than an inch–it is not height that you are after, but intensity. Stay upright, your elbows close to your body and your eyes facing front. The proper technique for the rope is to rotate your wrists in small circles.
When you jump, push against the floor with the balls of your feet. As you rise up, your toes should be pointing downwards. Don’t push too hard, and always let the jump come not just from your feet, but your ankles, legs and hips as well. Always try to land softly, letting the impact spread through your ankles, knees, and hips. Let your contact with the ground be as quick as possible, and do not allow your heels to touch the ground. Also avoid double bouncing, which makes the workout too easy and therefore less effective.
Jumping rope will help to develop your muscles and joints. It is an effective type of fat burning exercise. About 10 minutes of jumping rope will burn off as many calories as 30 minutes spent running. When you are just starting out, focus on doing 10 sets of 10 jumps. Raise the number of jumps per set as you progress. As you become more advanced, you should be doing around 5 to 10 minutes of non-stop rope jumping.
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