All about simple but effective jump rope exercises.
A jump rope is a convenient and easy tool for exercising at home. Most people learn how to jump with it in school, but not many use it for regular workouts. But with its help, you can not only quickly get rid of excess weight, but also strengthen the muscles of your arms, back, abs, and glutes.
In the US and Europe, “skipping” (jumping) is very popular. In our country, this direction is just beginning to gain momentum. But already now it is worth paying attention to the exercises with a jump rope. They will help you stay in shape both on vacation and at home, especially during lockdown. After all, you don’t need to go to the gym and buy a uniform for jump rope exercises.
Benefits of jump rope exercises:
- flexibility is improved;
- posture is aligned;
- coordination of movements is developed;
- fight against excess weight (burns about 1000 kcal per hour);
- a large group of muscles is worked out;
- cellulite is eliminated;
- the respiratory system is regulated;
- the cardiovascular system is regulated;
- the feeling of hunger is dulled and much more.
Table of Contents
What muscles work when jumping rope?
When jumping rope, the calf muscles are actively involved. Usually, they get tired faster than others. The gluteal muscles, hamstring, iliac and biceps muscles, and quadriceps are also worked out.
Although to a lesser extent, the abdominal muscles, biceps, forearms, and small muscles of the hands also receive some load.
In just one hour of jumping rope, you burn from 700 to 1200 kilocalories. For every 100 jumps – from 45 to 80 kilocalories. It all depends on the weight of your body. For comparison, you burn 600 kcal for an hour-long run.
Who can’t jump rope?
However, not everyone can train with a jump rope. It is not recommended for those who have the following diseases or problems:
- injuries of the musculoskeletal system;
- weak heart;
- asthma;
- high blood pressure;
- diseases of cartilage and joints;
- problems with knees;
- varicose veins;
- vision problems;
- excessive excess weight and others.
It is best to consult a doctor before skipping.
How to choose a jump rope and what types are there?
There are several types of jump ropes. The first thing to pay attention to when choosing this equipment is the material. The cord can be rubber, leather, rope, or even steel. The handles can also vary from plastic, wooden, or metal.
Jump ropes are divided into several types:
- Classic. This jump rope is suitable for beginners. You can use it for aerobics and endurance training.
- Speed. They are good for fast calorie burning. They also develop high intensity. This type of jump rope is suitable for skipping and fitness. The speed of its rotation is 5-6 per second.
- Weighted. These jump ropes are used for loading all muscle groups. They help to build muscles and are intended for professional training, not for beginners.
- Electronic. A modern jump rope with a calorie counter. You can program individual parameters in it. It will also show the number of jumps made.
To determine the length of the jump rope, you should follow the generally accepted standards depending on the height of the person:
- height 150 cm – jump rope length 1.8 m;
- height 151-167 cm – jump rope length 2.5 m;
- height 168-175 cm – jump rope length 2.8 m;
- height 176-183 cm – jump rope length 3 m;
- height above 183 cm – jump rope length 3.5-3.8 m.
Jump rope exercise routine
Before starting to jump rope, you need to do a warm-up. We also advise you to jump in sneakers, so you will reduce the load on your joints and lower the risk of injury. You can lay a fitness mat under your feet to muffle the sound of jumping. Your neighbors will thank you for that.
Exercises for cardio load
Standard jumps. Jump in place, rotating the jump rope at a moderate pace. You need to bounce on your toes. One jump – one rotation of the jump rope. You can make the exercise more difficult by doing two rotations for one jump.
Jumping on one leg. This is a simple but very effective exercise. Try to jump on one leg first, and bend the other one. Then switch them.
Pendulum (jumping forward and backward). Rotate the jump rope, but don’t jump in place, but forward and backward.
Skier jumps. With each rotation of the jump rope, spread your legs as if you are running on skis. Keep your back straight while doing this exercise.
Criss-cross jumps. When jumping, turn your left arm to the right, and your right arm to the left, so that the jump rope crosses in front of your body. In this exercise, you need to jump like in the children’s game of hopscotch.
Knee twist. This is a more difficult exercise. When you jump, twist your knees to the right and left.
Heel-toe. Jump on the jump rope forward and backward, but land from the heel to the toe.
Running with a jump rope. If you like running, you can combine two in one: just run with a jump rope in your hands and move forward.
Side jumps. This exercise is similar to the previous one, but while jumping you need to move sideways: first to the left, and then to the right on the next rotation of the jump rope.
Boxer. You’ve probably seen how Mike Tyson or Alexander Povetkin do this. You need to lower yourself on your right and left leg alternately while jumping.
Exercises for fat-burning
Jumping inside the circle with a squat. Take the jump rope in your hands, and its cord should lie on the floor in a circle in front of you. Jump to the center of this figure and back, then squat outside the circle, and then return to the vertical position.
Jumping with knee lifts. Jump in place, lifting your knees high. This exercise gives a load to many muscle groups: the quadriceps, the lower back muscles, the legs, and the abdominal muscles.
Jumping with heel lifts. Jump in place, but try to reach your glutes with your heels.
Stretching with a jump rope
Stretching for the legs. Lie on your back and lift one leg. Hook the jump rope on your heel and gently pull it towards you. Do this exercise first for one leg, then for the other.
Stretching for the shoulder joints. Take the jump rope and raise your arms shoulder-width apart. In this position, move your arms to the sides, imitating rowing.
Stretching for the thigh muscles. Lying on your back, pull one knee to your chest, hook the jump rope on your shin, and slowly pull it towards you. Repeat the same with the other leg.
As you can see, you can train with a jump rope in any way. Be sure to try it during lockdown!
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