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Jumping rope: how to do it right
Jumping rope means dedicating yourself to a physical practice that allows you to achieve results even in a short time. You have to know how to do it well, in order to avoid pain in the ankles, injuries to the knees or pelvis or stiffening of the shoulders. Let’s see how in 3 simple tricks.
Alignment
The body must be perfectly straight, the head aligned with the neck and the spine. This means that the head must not go back and forth, but must be kept on the central axis so as not to bother the cervical spine and avoid strong blows and microtraumas.
Active abs
The abdominals must be contracted and you must breathe in a long and deep way, bringing the navel slightly towards the spine to be sure to activate the whole Powerhouse, i.e. all 8 districts of the abdomen, including the pelvic floor and the square. of the loins, as well as multifidus, psoas, transversus, rectus abdominis, diaphragm and internal and external obliques.
Lower and upper limbs
The knees are slightly bent, the elbows also at 45 °. The palms of the hands facing up. THE wrists they must be used in an agile way to turn the rope, without foreparts shoulders. Slowly the wrists take on a fluid and dynamic movement, which supports the movement.
If you jump for the first time, get one standing upright position and hold the rope keeping the forearms and hands about 30 centimeters from the body, forming an angle of 45 °. This way, as you jump, the rope forms a wide arc. Put the rope behind your feet and pull it up over your head to bring it forward. The movement remains at the wrists (which gradually strengthen), without moving too much arms. Remember to always warm up the body well: pay particular attention to the arms and to the joints of the feet, making circles with ankles and wrists. Combine the arm rotations with shoulder loosening exercises, push-ups and spine extensions and try to go on your toes in a rhythmic way by lifting the heel for at least 15 repetitions in order to warm up the triceps of the calf.
Benefits
When jumping rope, specific muscle groups are moved. The primary ones are the triceps muscle of the sura (Musculus triceps surae): the triceps surae in synthesis corresponds to the calf and is strongly involved in the extension and flexion phase of the foot, the same muscle flexes the knee and lowers and rotates the foot and the quadriceps femoris muscle (Quadriceps femoris) responsible for the motor gesture for which the landing is cushioned. Secondly, i muscles that hold the spine straight, the rectus abdominis and, as regards the arms, the brachialis, the brachial biceps and the deltoid. All these muscle groups work simultaneously and this requires a great deal of energy.
Jumping rope you burn a lot of fat and overall muscle mass is increased. Muscle definition also takes place and improves all physical fitness. Those who want to further increase muscle mass should use specific anklets or use specific ropes that have a weight built into the handle. However, generally choose ropes with comfortable grips.
It greatly improves all balance and self-confidence, along with proprioception. In this way, the risk of injuries to the ankles and foot or knees is reduced and in general more attention is paid to the step and the roll of the foot, risking to trip less. Jumping outdoors allows you to have the benefits of sunlight and has a magnificent effect on mood.
You can start by jumping 10 sessions of 1 minute, with a 1 minute break between one training phase and the next. Try jumping for a total of 10 minutes and then gradually increase, always keeping an eye on the heart. If you want to train effectively you can alternate the execution of crunches, sit-ups, push ups or squats to the whole workout. Slowly you will have excellent feedback about the power of the jump and the rapid execution of the motor gesture.
Lose weight by jumping rope
Rope jumping corresponds to a real HIIT, which stands for High Intensity Interval Training, also called High-Intensity Intermittent Exercise, that is high intensity interval training where the heart works well, the body burns very quickly. To understand if we are burning well it is still necessary monitor the heart: A heart rate between 60 and 70% of the maximum rate is a good indicator if you want to do serious and not excessive work that produces results.
How calculate heart rate? With the following formula:
Maximum heart rate (HRmax) for women = 226 – age
Maximum heart rate (HRmax) for men = 220 – age
Great idea to have a heart rate monitor with GPS and integrated heart rate sensor on your wrist; these watches also have the function that monitors the calories you burn. The best would be to combine jumping rope with multi-joint exercises. In summary in 10 minutes of exercise are consumed about 150 calories. If you jump rope for 30 minutes you will burn about 500 calories. In summary, jumping rope reshapes your body and makes you lose weight effectively and quick.
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