Jumping rope takes you back to your time playing games with your neighbors or schoolmates, where you had fun doing different figures, styles, dances and even sang while you went to and fro on the rope. Are you nostalgic? Well, that is not forgotten, since it is like riding a bicycle.
From now on we give you a few simple steps so that this summer you can skip it without problems and thus become one of the best in this aspect, having the possibility of beating those friends of yesteryear with whom you used to play.
It is very fun and at the same time eliminates stress, which is why it has been adopted in some gyms to keep you in shape as well as strengthen the thigh and calf muscles, also ideal for losing weight, so it is an exercise that you should take into account to add it to your diet plan.
It is a way of training that athletes also use, especially boxers and soccer players, who need enormous resistance to be able to do the efficient work required to practice these very demanding sports.
So much so that it is necessary that you do this type of training in an optimal and correct way so that you achieve what is necessary in each part of your body, so you feel that you are really achieving the expected result with a good job.
What do you need to jump rope?
- Enjoy.
- Breathing exercises.
- Routine.
- Sportswear.
- Rope.
- Resistant material.
- Twice your size.
- Flexible schedule.
- Constancy.
Jump rope instructions
What is jump rope? It is a fun exercise that consists only of your person and a long rope that will rotate around your size, so it is essential that it be twice your height to be able to perform the exercise optimally and without missing anything.
Apart from the fun, you can recreate yourself and forget about any problem you have, so it is also an excellent way to relax and be able to face any problem with the help of a practice that can be quite enjoyable and extreme.
Jumping rope achieves all the benefits of any other aerobic exercise you do, although you also need to refine your breathing to control it and thus start practicing a sport where it is necessary to use it to strengthen the respiratory system .
Jump rope step by step
- It is the first thing you should take into account when taking the jump rope to exercise, lose weight or simply add a few minutes to your daily training routine, so that you have strength and resistance in each part of the body. On the market there are many types of ropes, with flexible or rubber handles so you don’t have problems using it, so when you go to buy it, you have to take into account which one you want to adapt to your way of exercising and when you start to sweat.
- The length of the rope. There is a lot that you should consider for your health, if you wish and as we have told you before, you can take it twice your size considering the length from the shoulder to the wrist, so that you are more focused on the use of the rope and of course give you optimal results. Standing without flexing any part of your body is necessary for you to obtain the necessary results to achieve the exercise properly, therefore seek advice if you wish, or simply test it before buying it if it suits your requirements.
- Do not go from the first and start with a routine at high speed, because what you are going to achieve is getting too tired and therefore you will not be able to last the necessary time to be able to exercise the parts of the body that need this type of practice. At the beginning it can be done slowly and then you gradually increase your speed. Do take those into account if you have never exercised or have been leading a sedentary life for a long time, that is why you should take it easy to start.
- The wrist movement. The joints are the part where you must keep up, so if you take into account making sudden movements or a very fast speed, they can hurt too much, therefore it is necessary to avoid the force or pressure you exert on them. This can make you feel tired very quickly, apart from feeling pain which will make your work heavier or full of problems, so find a way that your wrists do not hurt or do not make a lot of effort, especially in the grip of the rope
- This also usually falls on the wrists and especially on the feet, which must be in sync with the jumps you take, so it is important that you take into account that these joints must be aligned with your feet to gain momentum from both the ground and the rope. The arms do not exert pressure, but they are the ones that give the turn when jumping, they receive the strength to define them, so they also exercise and jumping this exercise helps you also have them toned, apart from the fact that you must keep them extended while you jump.
- Back straight. The back should always be straight and look straight ahead, as well as upright so that the jump does not have pressure on the base or the coccyx. It is important to keep this in mind in case you have a hernia, and you may suffer some pain due to which This exercise is not recommended if you have it. It is important that patients with back problems have constant communication with the doctor to see if they can perform this type of exercise, to avoid any incident that could be serious, since jumping can cause an injury.
- To be able to jump rope, you have to wear the right clothes for it, starting with the comfortable pants that can make the movement of the knees very easy to do, with comfort, so it must be quite elastic so that it stretches. In addition, the sports shoes must have the least possible impact, with the special sole that receives the force of the jump in them and thus your body does not suffer more than it should, counting that the joints do not suffer too much as a result of the force that you exert when jumping.
- The place. You should look for a place with which you have free access so that the rope can travel your height openly and without any type of obstacle, with which you can interrupt the rhythm of the jumps, since then you would not be working as necessary with the exercise your body. In addition to all this, it is important that you have the possibility of doing it at the same time, so that you have a record of keeping the place to exercise as a kind of sanctuary, especially when it comes to jumping rope freely.
- The important thing about jumping rope is that you do it in such a way that you can gain strength in each part of the body that is exercised, especially in the legs, which support a lot of your entire body with each jump you do, as well as arms and joints. The resistance is achieved at the same moment of being able to endure a certain time that you impose on yourself, the same as when you exercise on the bicycle, the ease of the rope and that it is usually fun and also with more movement than with the exercise bike.
- Look for companions. Just like walking or jogging, jumping rope can be done with other people, it is important to have a company that helps us endure the effort together and thus maintains the same rhythm, schedule, and way of getting fit with this exercise. Gym groups can make you feel more encouraged to establish a jump rope routine, so you can achieve the most needed group results in strength, endurance, strengthening and overall toning.
- Start jumping. You already have the shape, the place, the implements and now you just need to start jumping at a slow speed, then medium and then high for about half an hour starting to work each part of your body and thus be able to endure the exercise over time. enough. From now on, it means that you can take into account the daily routine that you must undergo to achieve the results you want, in addition, jumping rope can keep you in shape with a balanced diet and, on top of all this, with health and lifestyle habits.
- To keep you in shape. The tips and elements that you receive to feel good do not depend on spending a lot of money or having to stick to a gym, the simplest things are usually the best for you to feel full of energy and strength in addition to achieving iron health.
Tips for jumping rope
- Try to get your blood work done before you start jumping rope.
- Take into account any type of injury you have previously had so that you do not have problems with this.
- You must take into account that eliminating fat can provide you with what is necessary to feel good and avoid diseases.
- Diet, exercise and letting go of stress are the mechanisms to feel good.
- Take care of cholesterol, triglyceride and glucose levels so you don’t have serious health problems.
- Jumping rope helps calm down saying goodbye to stress.