Jumping Rope Is Great For Your Heart And Your Stride, Not Just Your Muscles

Jumping rope is an intense cardio activity that will help you shape all the muscles in your body. From the shoulders, through the buttocks to the legs.

With 45 minutes of jumping, you can burn up to 450 calories. That’s why with this physical activity you can easily and funnily get rid of excess weight.

The advantage of jumping rope is that you don’t need expensive equipment and you can practice it anywhere you want. Experiment with different jumps. You won’t notice when 45 minutes have passed and you will feel full of energy.

WHAT DO YOU NEED TO GET STARTED?

A rope. Almost all of us have a rope in our homes. It doesn’t matter if it’s the rope you used since you were little or you bought a new one. It is important to pay attention to the length of the rope. To check if the rope is for you, stand in the middle of the rope and grasp the handles with your hands. They should reach below your shoulders.

Comfortable sneakers. By jumping, all the weight falls on your feet. So, before you start, choose nice sneakers that will reduce the pressure that falls on your feet.

Sports bra. Due to the fact that you will be jumping all the time, you need a nice sports bra that provides good support to your breasts.

A softer floor. When jumping rope, choose a softer floor surface. You can jump indoors on a carpet or outside on a grassy surface.

BASIC JUMPS

Alternate foot jumpers. Keep your head and back straight as you hop from one foot to the other, allowing the rope to pass under your feet. Shift your weight from one leg to the other with each jump. Do this movement 70 times per minute, so that each time you switch legs you count it as one jump. As you progress with the exercise, you can increase the number of jumps per minute.

Forward-backward. Jump back and forth to strengthen your leg muscles. Try to do 70 such jumps per minute.

Jump Rope Mummy Kicks. Fun to learn and easy for beginners.

Jumping with running movements. Every time you jump rope, bend your knees in front of you, as you would when running. Do this movement about 80 times per minute.

Jump Rope Side Swing. It is a simple exercise that will make your jump rope workout more effective.

ADVANCED JUMPS

Double under. The rope should pass under you twice, on each of your jumps. Try to do it once or several times if you can. You can do 100 normal jumps and on every tenth jump insert the double jump.

Criss-Cross. Your hands should be at the height of your hips. After the rope passes over your head, cross your arms and jump into the circle you will form with the rope.

The High Knee Step. It is a higher-intensity variation of the alternate footstep jump.

Jumping rope is great for your heart and your stride, not just your muscles. That means it will improve your cardiovascular fitness and your health of course. Jumping slowly for a longer period is an aerobic activity while jumping faster for a shorter period is an anaerobic activity similar to sprinting. Jumping rope is a great way to improve not only slow and steady exercises but also your ability to exercise fast and hard. Not only will your heart, stride, and muscles benefit from using this exercise, but your brain and nervous system will also reap the benefits.

Because it is a relatively complex combination of hand and footwork, jumping rope will improve your: coordination, balance, agility, skill, speed, and hand-eye coordination.

It’s no wonder that jumping rope is a favored exercise by boxers and MMA fighters.