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Skipping rope training; A perfect, small item to take with you on vacation. A dozen or so minutes of training is enough to burn a lot of calories and improve efficiency.
Advantages of skipping rope
If you use a jump rope for a few minutes, you are unlikely to see any spectacular effects. But if you include it in your activity plan permanently, the benefits will quickly become visible. What are the advantages of skipping rope training?
- Strengthening the muscles of the legs, back, shoulders and buttocks
- Burning a large portion of calories - a half-hour skipping rope training consumes more calories than a half-hour run
- Improvement of motor coordination and stabilization - training on a skipping rope requires control of the position and interaction of the upper and lower limbs
- Improving the flexibility of the ankle and knee joint
- Better circulatory and respiratory efficiency - heart rate increases significantly during skipping rope training as the body has an increased demand for oxygen
- The element of novelty and fun - an interesting variety of the current training
How to start training with a skipping rope?
There is a distinct possibility that the last time you used a skipping rope was during childhood and that now it is all forgotten, and you are unable to make more than three correct jumps. It's time to get back to the basics. A great way is to watch an instructional video on the internet or help a friend who knows how to jump rope.
Start by jumping in place - gentle, rhythmic jumps in place. We bend our legs slightly at the knees and hip joint, no high jumps. We jump a few centimeters high; we land on the midfoot.
Now practice your hand movements - while jumping, try to move your hands rhythmically - e.g., tap your hips with both hands when you are in the air. No big swings.
Can you jump and make rhythmic movements with your hands at the same time? It's time to grab a skipping rope. Check that it is the correct length. When you stand on it with both feet, the taut skipping rope should reach halfway between your waist and armpits. This ensures you can easily clear the rope and reduces the risk of injury.
We start with one or two jumps, remembering that the jumps should be low and the movement of the hands should be gentle. If we manage to jump correctly twice in a row, we can certainly jump longer.
Beginners should both jump. Once they have mastered this technique, it's time to jump on one leg, jump alternately or with simultaneous sideways or front-back movements. There are plenty of combinations, you certainly won't get bored of jumping quickly.
Want to know what's wrong? Record yourself. In the video you will immediately see where the problem is, just compare your jumping with any video from YouTube. The most common beginner's mistakes are too powerful jumps, too high, clumsy jumps and leaning forward, as if we were attacking a high obstacle.
Which rope to choose?
It is quite simple and inexpensive equipment, but it is worth considering which skipping rope will be the best. The types differ in material, and what the cable and handles are made of. A beginner should not choose the cheapest product, because poor quality will quickly discourage you from training.
A skipping rope with a plastic cable - faster than a rope, it will work well for a beginner as well as an advanced person
Jumping rope with a cord made of string - quite slow, quite good for beginners
Skipping rope with a cord made of a thong - heavier than the one made of string and plastic, allows you to perform a variety of exercises, therefore good for those already advanced
Metal skipping rope - the heaviest one, definitely for professionals.
The handles, on the other hand, can be made of wood, plastic, foam, or metal. It is important that they are comfortable and not too short. Jumping enthusiasts choose professional skipping ropes with bearings in the handles that facilitate quick and smooth movements. But before making such a purchase, it is probably worth checking first if this is the activity for you.
Contraindications to jump rope training
It is worth remembering that this is type of training is not for everyone. It is not recommended for obese people, because when jumping, we put a lot of strain on the joints, which are already exposed to heavy loads. It is similar in the case of people who have chronic problems with ankles or knees, recover from an injury to the lower limbs or hips, or have problems with heart disorders or circulatory failure.