Jumping Rope Definition
Jumping rope helps to lose weight, burn calories, and eliminate the belly, shaping the body. In just 30 minutes of this exercise, it is possible to lose up to 300 calories and tone thighs, calves, buttocks, and abdomen.
First, it is necessary to invest in the purchase of a rope and tennis shoes that absorb the impact to protect the joints. Loom’s waterproof tennis shoes are the best for this as they will keep your feet dry and provide them with the comfort your feet need. Moreover, they
are breathable and vegan friendly as well!
Be careful not to jump rope on grass (so as not to fall into holes) or asphalt. The ideal place to jump rope is on carpets, on a wooden or rubber floor.
What are the Benefits of Jumping Rope?
We all know about aerobics, like swimming, running, or cycling. But if you want your heart to go a thousand, jumping rope is your exercise. It will bring you humility (especially at the beginning), and I am convinced that it will end up hooking you.
1. Helps you Lose Weight
- It is one of the benefits most claimed by people who begin to practice jumping rope. As you know, losing weight is a math material; we burn more fuel (calories) than we put into our bodies.
- So modest and so complicated at the same time.
- If you are already more than a beginner in this discipline and double jumps are no longer a mystery to you.
- In this infographic, you can see the calories we burn doing double jump rope. And you will know that you can jump rope to lose weight.
2. Powerful Cardiovascular Exercise
- Jumping rope is good for the heart.
- It is an exercise that will advance your stamina because it optimizes your cardiovascular performance by optimizing your aerobic capacity.
- It will make oxygen better and, above all, increase the time until you start to feel fatigued when you practice other sports.
- Jumping rope obtains excellent benefits in their cardiovascular health. It helps reduce heart rate and blood pressure and increases oxygen consumption.
3. Involves Every Muscle in your Body
- If you need an exercise that moves your whole body, jumping rope is your exercise.
- Athletes and athletes practice this modality. It is a very entertaining means of exercising both the upper and lower body.
- Your body’s core muscles, abdominals, and lower back are fully involved, especially in jumps that require more technique.
- You will mostly work the upper part, chest, shoulders, and arms, with routines that involve, for example, cross jumps or double.
4. Improves Coordination
- Unknown you are a newbie, you will take notice.
- It is not the same to see experts jump as to try it yourself the first time. It seems that the rope has a life of its own and does not obey your brain, normal.
- The rope will give you a coordination bonus that you will logically gain little by little. It improves this aspect; there are countless different jumps that you can practice. Few exercises will allow you to enhance the coordination between your arms and legs efficiently.
5. Improves your Resistance
- Very in line with the previous points, jumping rope helps you gain endurance, improves your aerobic capacity, and allows you to resist continuous efforts better.
- Jump rope allows you to gradually increase the intensity, increasing the pace, duration, or complexity of the jumps, making you progressively improve your resistance.
6. Increase your Agility and Speed with each Jump
- Jumping rope develops muscle fibers that help you be faster.
- These types of fibers are those that are present in explosive efforts, where muscle contraction is swift and abrupt.
7. Improves the Activity of your Brain and Eliminates Stress
- Jumping rope helps you develop both hemispheres of your brain, allowing it to increase different abilities such as spatial ability or memory.
- There is no record, as far as I know, but it is likely that when a person begins to jump rope, the exercise of learning the necessary coordination creates new neural connections.
- It is more than proven that our brain is plastic. That is, it evolves, changes adapts, and creates new connections every day. Learning new things helps generate new neural connections.
- Also, the exercise we do when we jump releases endorphins that relieve our stress and relax us. Have you noticed it when you finish doing your exercises? If not, here is this routine that will surely relax you or at least leave you so tired that it will eliminate worries from your mind.
8. Improve your Breathing
- In line with everything we have seen, skipping helps you improve your heart capacity, gives you speed, agility, and coordination while moving your body’s muscles.
- Therefore, the immediate consequence is an improvement in the efficiency with which you breathe.
- Jumping rope is an excellent aerobic exercise, and you have to see how many elite athletes practice this type of activity daily.
9. Independent of your Fitness
- One of the significant advantages of jumping rope is that you don’t need to be in excellent physical condition.
- Unlike different sports such as running or cycling, anywhere it is necessary to have a specific muscle tone not to die trying, the jump rope will allow you to gain confidence and physical shape gradually.
10. Take Time Less
- Based on the previous point, jump rope brings more benefits per time spent than almost any other sport.
- When we talk mainly about running, rope jumping is a much more efficient sport.
- Therefore, it is a perfect sport for people with little time who live in places with bad weather or do not have spaces to run or practice other sports.
11. Cheap Sport
- In other posts, we have already seen that rope jumping is one of the cheapest sports and brings you the most benefits.
- If we return to the end of the ROI of the previous point, few sports bring you so much investing so little money.
- Compared to others like skiing or cycling, rope jumping is a real bargain.
12. Prevents Injuries
- When you have practiced and correctly learned the skipping technique, and you have a rope with the correct dimensions, the exercise you do crushes your joints less than others, even of less intensity.
- The secret of a good jump rope is to do it on the feet’ tips. That way, the movements are cushioned from the foot to the hip, distributing the effort and taking advantage of our body shock absorbers.
- An exercise well done will strengthen our muscles, tendons, and fibers, avoiding injuries and uncomfortable pain.
How to Start Jumping Rope?
- At the start, you should take small jumps and jump only when the rope is passing close to the feet, for 1 minute, followed by 1 minute of rest, for up to 20 minutes in total.
- Posture is critical: a straight back, forward eyes, and contracting the abdominal muscles are necessary to ensure the exercise’s effectiveness.
- A training option to jump rope and increase caloric expenditure is to exercise interleaved, that is, jump rope for 1 minute and rest 1 minute until the specified time reach before starting the exercise.
- In this way, it is possible to accelerate metabolism and, consequently, the burning of calories.
- However, to ensure a healthy weight loss, it is essential to avoid foods rich in fat and sugar.
- And to opt for foods that increase metabolisms, such as ginger and green tea, and to practice exercises that promote muscles, such as bodybuilding, for example.
What are the Types of Jumping Rope?
Practicing the different types of basic rope jumps will lead us to perform jumps that look more striking.
Still, they are physically demanding and provide demanding work routines that improve health and general well-being.
- It is the primordial rope jump; we see this loop jump in the image above.
- The rest of the rope jumps that we want to practice start from this type of rope jump.
2. Alternate Foot
- It consists of jumping with one leg and then with the other.
- It is one of the basic exercises to master because, at first, you may not even have the asset to do more than a couple of “lame” jumps.
- But little by little, as the days go by, you will gain strength and skill in your legs, and you will be able to jump alternately with each foot.
- This rope jump can do in groups of 2 jumps with the same feet or 3 or 4 jumps.
- The practice will lead you to achieve the alternative jump of feet that requires improving or training coordination.
- This jumping rope simulates a skier sliding down a slope by changing direction by supporting both feet.
- Starting from the basic jump, we jump from one side to the other, always with both feet at the same time.
- Not to be confused with a typical boxing rope jump, which only uses one foot for support.
- Starting from the basic jump, we jump forward and then backward, simulating a bell’s swing.
- Knowing the skier’s rope jump and the bell, they combine to perform the jump around the world. It is performing four jumps in rotation, simulating the four cardinal points.
5. Close and Open Legs
- Starting from the basic jump. This jump rope consists of landing with the legs open once and the next hop with the feet together.
- It also knows by its English name “jumping jacks” with rope.
6. The Scissors
- This type of jump rope consists of advancing one leg while delaying the other.
- In the next jump, we will exchange the legs, simulating scissors’ movement with the legs.
- We see a more straightforward way of performing a jump to the center with both legs, the scissors’ jump rope.
- If going through the center requires more skill and more physical effort.
- This form of rope jumping performs by twisting the hips while jumping down on both feet, with the right or left tips in alternate jumps.
- There is also the most straightforward variation of this jump rope going through the center with an intermediate jump.
- This jump is very similar to the alternate jump with each foot, only that the movement of our body simulates a continuous race.
- This exercise can be demanding of effort if we increase the pace, and with practice, you can start running for real while moving the ropes with your arms.
- The conjunction of the two movements, running and jumping rope simultaneously, is a very demanding exercise.
10. Raising the Knees
- Raising your knees is a demanding type of rope jump, with which you will burn a lot of calories and leave you exhausted.
- It is nothing more than a variation of the jump with an alternate foot but forcing the legs’ movement higher.
- The primary type of jump rope in boxing consists of jumping, falling on one of our legs, and exchanging it very quickly for the other portion in the next jump.
- We simulate the boxer’s swinging over the ring to not show a fixed position on the call.
- There are several versions of how to jump like a boxer, and we have dealt with it on another page developing the jump rope in boxing in a more intensive and specific way.
As a general conclusion, we can affirm that the jump rope is a useful tool to improve cardiovascular capacity and available physical conditioning; there are multiple possible exercises.