Useful and easy exercise
It’s worth trying the jump rope even if we haven’t taken such a device in our hands in years. This is because a skipping rope workout spins up and sweats thoroughly in a short time. Let’s take a closer look!
As the coronavirus epidemic has greatly reduced the term training opportunities, the various clubs are kept closed, and a large number of people try to play sports at home or go jogging and cycling in the area.
Exercise is also very important in this case, as not only will our overall health improve, but we will have more energy and our mood will also improve.
Here’s a really effective, inexpensive, and even, fun exercise for the home: the skipping rope workout.
It moves everything, increases endurance, strengthens the calves, back, biceps, abdomen, knees. Muscles are able to maintain tension for a longer period of time, but they do not lose their effectiveness, meaning we persevere longer. Skipping rope training is a challenge for the lungs and heart, so it’s the perfect cardio exercise.
How do we get started?
Before you start jumping, let’s do two simple exercises. The first is “shadow jumping,” that is, let’s jump a little without a rope first. The legs should be close together, the elbows close to the torso. Raise your head and look ahead, keeping your hands slightly in front of your hips. Then bounce gently down and up, not higher than 2 cm. Gently bend your hips, knees and ankles.
The goal is to develop the right jumping posture, to establish the rhythm and timing. Listen to music with a constant tempo of 110-120 beats per minute. For example, from Justin Timberlake a Can’t Stop the Feeling, Drake and Rihanna Too Good or The Weeknd A Lonely Night song. You can also search the 110-120 bpm playlist on Spotify anyway.
The other warm-up exercise is the so-called “Windmill swing”. Fold the skipping rope in half and hold both handles in your more dominant hand. Use your wrists to rotate the rope in front of you, forming small circles. The path of the rope should be constantly perpendicular to the body. Practice teaches us to use the rope with our wrists and not with our shoulders. If you have already practiced the movement with one hand, do the same with the other.
Here are 8 tips for developing an effective skipping rope training technique.
It is important to follow them because otherwise we can be easily injured.
Don’t jump too high. Use your wrists to move the skipping rope, not your arms. Don’t jump too soon, wait for the rope. Do not adjust your arms when the rope is over your legs, keep your elbows bent.
Before moving and turning the rope, make sure your hands are in front of your hips. Distribute the weight of the rope on both hands, do not do all the turns with your dominant hand.
Check the length of the rope twice – neither too long nor too short. It should reach the ground from the armpit.
We start the skipping rope workout slowly, give our body a chance to get used to this exercise before we increase our speed and start testing our skills.
What should a 20-minute skipping rope workout consist of?
Allow 5 minutes for active warm-up (don’t forget to cool down after training). Both can be solved by jumping at a slower pace.
Once we start moving, we need to do 90-second jumping exercises, paired with 30-second rest periods, or paired with weight-only exercises such as push-ups, squats, and breakouts, all for 30 seconds.
We don’t need a variety of professional machines to get ourselves in good shape! We can also perform the most effective exercises with our own weight and body.
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If needed, we can safely increase our rest time – we’ll be better every time we start again, so you don’t have to worry if your skipping rope workout seems too hard in the first round. Let’s focus on our technique, but also have fun!
Source: Napidoktor by napidoktor.hu.
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