Jump rope training

A skipping rope is a simple training device that most of us can associate with childhood games. If there are those among you who, due to the epidemic situation, have enjoyed training at home and have no intention of returning to the gym, then you can safely include a skipping rope in your training routine. We suggest how

Jump rope training

A skipping rope is a simple gymnastic device consisting of a rope or string with handles on both ends that allow the rope to be turned. Initially, you should work on hand-leg coordination, which will allow you to change the speed of jumping and perform more complicated acrobatics.

When choosing a skipping rope for yourself, you should pay attention to the type of material used for the rope. It cannot be too light, because it will prevent you from working efficiently. On the other hand, if it is too heavy, your hands will hurt after just a few minutes. We recommend using old, proven strap skipping ropes.

The second issue is the length of the skipping rope.

Fortunately, in most models it can be molded.

The skipping rope should be measured in the following way: we stand on it with our foot, ideally in the middle of it. We pull it upwards with our hands, it should reach the height of our arms bent at the elbows held close to the body. A longer rope will be better than one that is too short. This is because at any time you can make a knot in the skipping rope, which will shorten it slightly, unfortunately it is not possible to lengthen a cut rope.

A skipping rope is a universal training device that can be used by anyone who does not have knee problems. In other words, if your joints do not hurt, you can jump. It is great for reducing body fat as an alternative to running on a treadmill. You can also do great fitness intervals on it.

Warm-up:

• 5 minutes of jumping at a calm, steady pace

Training:

• 3 rounds of 3 minutes each, jumping with variable tempo
• 10 interval rounds of 20 seconds of jumping at maximum speed followed by 40 seconds of calm slow jumping

Cooldown:

• stretching the leg muscles

The effects of jumping rope are slimmer legs, burning fat from the whole body and sculpting calves. Additionally, we also strengthen our forearms, which work the hardest when setting the rope in motion. How much weight we manage to lose depends on the intensity of training and diet. What is important, however, is that we will definitely improve our fitness and motor coordination on these two factors.

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