When you hear the word jump rope, what is the first thing that comes to mind? The joy of movement while jumping? Who wouldn't remember their childhood with this gadget. Who among us didn't have at least one of these retro ones with wooden handles and what looks like a clothesline? Well, let's face it, we jumped on it more than one afternoon in front of the block or on the street during the whole vacation at grandma's in the village and together with the others we had fun times.
The jump rope is still in today. Although you have already gained some experience, after all, you are already a year older, the jump rope can still take you back to memories while jumping and at the same time help you to move. It even offers you new joint sports experiences during its recreational use, for example with your children, or as part of team building in the company during sports games. And that's not the only reason to return to him. It can become your great helper when transforming into your dream figure. How? Wondering how a jump rope would help with character transformation?
At the outset, it should be said that there are more techniques for jumping rope. Of course, even jump ropes are subject to fashion trends. The development itself brings modern designs and types of jump ropes.
Before exercising / jumping, you need to think about the fact that you should be warmed up, e.g. by stretching. Stretching is important before any physical activity, and thanks to it we prevent injuries. Another reason for injury is monotonous jumping in only one way. It is important that the muscles and joints are stressed evenly, otherwise they will be overstretched.
In the case of incorrect technique, pain in the joints and feet can occur. That should discourage you. That's why it's important to have varied training and know the right technique. You can jump on one leg, with one foot, forwards or backwards. However, the correct technique of jumping rope has certain rules:
- you consciously involve the muscles in the exercise
- you have a straight back
- you breathe deeply
- you push your stomach slightly inward and do not bend your elbows
- you bounce off the front of your feet
WE HAVE PREPARED FOR YOU SEVERAL JUMPING VARIANTS THAT CAN ENRICH YOUR TRAINING!
If you don't just want to jump and dream of a nice figure, we have some tips for you to jump with our TIMME high-speed jump rope to the figure of your dreams. We recommend trying all exercises for 30-60 sessions, depending on your current condition.
- Exercise: SLOW LEG JUMPS
Keep your feet together the whole time while jumping. With each landing, touch the ground with your toes and keep your heels in the air.
- Exercise: ALTERNATE JUMPING
Place one foot on the ground slightly in front of the other foot and maintain this position as you jump. We recommend alternating legs after a certain time interval.
- Exercise: JUMPS ON ONE LEG
One leg will be lifted in a slight flexion during jumps. Be careful not to let the rope get caught on it. Jump over the jump rope on the other leg. We recommend alternating legs after a certain time interval.
- Exercise: JUMPS WITH HIGH KNEE
When jumping over the rope, alternate your legs and always try to raise one leg with the knee as close to the chest as possible.
- Exercise: JUMPS WITH HANDS TO THE CROSS
Jump slowly and with each jump cross your arms in front of you as if you wanted to hug each other. Raise your knees high so that the jump rope does not catch on your legs.
- Exercise: FAST SPRINT
Alternate one leg with the other during the jumps. Simulate a fast run.
How about trying interval training?
Interval training is great for quickly getting in shape, speeding up your metabolism and burning fat fast. In this case, you can divide jumping rope into intervals, you will alternate the dynamic phase - jumping at a high intensity with the rest phase - jumping at a light and free pace, that is, you will exercise with variations. For example, you can start with 30 seconds of intensive jumping, which you will alternate with jumping at an easy pace during the next 30 seconds. We recommend repeating at least 8 times in a row. Depending on your physical condition, gradually increase the length of the individual intervals.
When exercising with a jump rope, you can also go at a constant pace, track the time here. You can also simply count the number of jumps. It is up to you which method you choose.
Finally
The skipping rope is one of the most effective exercise aids. Jumping rope is a cardio sport in which you burn your fat stores quickly and efficiently. Jumping rope has many benefits for the whole body, from strengthening all parts to ensuring proper body functions. If you jump over the rope regularly, you strengthen and shape not only the lower part of the body, but also the muscles of the arms and back. Thanks to the jump rope, you will improve your coordination, strengthen your cardiovascular system, and increase your fitness and physical fitness.
It is a space- and time-saving sports activity that is worth including in the exercise plan. The skipping rope is also a great helper for warming up the body and preparing for the training itself. After strength training, it is a great cardio exercise to tone the muscles.
In conclusion, it is necessary to say that it is important to think about the right technique, because only with it does the exercise have the expected effect. Skipping rope belongs in the hands of beginners, experienced as well as professional athletes. It is an excellent exercise tool. You can practice all the exercises listed by us anywhere. Feel free to include them with other exercises at home and with the help of this cheap and effective exercise tool, jump to the desired success, the figure of your dreams.
