Looking for a fun way to stay in shape or lose some weight? Then take a jumping rope and start having a really fun and easy workout every day without going to the gym or buying expensive fitness equipment.
Why jumping rope?
Jumping rope is an intense cardio activity that will help you to tone all the muscles on your body, from your shoulders to your thighs and especially your legs.
With 45 minute jumping rope workout you’ll burn up to 450 calories. As an added bonus, jumping roe is really easy and fun exercise and you can get rid of the excess pounds in a snap.
Another advantage of jumping rope is that you don’t need any expensive and complicated fitness equipment and you can exercise wherever you want.
What you need to get started with jumping rope?
Jumping Rope – Almost every one of us has some kind of rope in our home. No matter whether it’s the old jumping rope that you used when you were little and or you have purchased new one – it’ll all work. It’s also important to look out for the right length of the jumping rope. To check if the jumping rope is the ideal length for you, stand in the middle of the jumping rope and grasp the handles with your hands. They have to reach up to your armpits (under your shoulders).
Comfortable sneakers – When you are jumping rope, all of the body weight and impact falls on your feet. So before you start, choose nice shoes that will reduce the pressure when you fall to your feet.
Sports bra – Due to the fact that you’ll constantly jump, you need a good sports bra that will insure a good support of your chest and will keep you nice and secure.
Softer floor – When you’re jumping rope, choose a softer floor surface. You can jump indoors on a carpet or outside on the grass. That way the impact on your feet won’t be as hard.
Jumping rope – Basic jumps
Jumping in place – Keep your head and back straight, while you jump from one foot to another, allowing the rope to pass under your feet. Take your weight from one foot to the other with any kind of jumping. Do this movement 70 times per minute, so every time you change your leg, you’ll count for one jumping. As you progress with this exercise, you can increase the number of jumps in one minute. You can also do this without changing your legs, just jump with both legs at the same time.
Back and forth – With both legs jump back and forth, to tone your leg muscles. Try to do 70 of this jumps per minute.
Running jump – Whenever you jump the rope, bend your knees in front of you, as you do while you run. Try to do this movement 80 times per minute.
Jumping rope – More advanced jumps
Double jump – The rope should pass under your feet twice for every jump. Try to do it once or several times if you can. You can make 100 regular jumps and to every tenth do the double jump.
Circle – Your hands need to be at the height of your hips. Once you pass the rope over your head, Cross your hands and jump into the circle that the rope will create.
Jumping rope is a great fun. Experiment with different jumps and you won’t notice that the 45 minutes of the workout have passed. You’ll burn up to 450 calories and you’ll feel more energized.
