There are some cardio exercises that are more effective than their counterparts. Rope jumping is definitely one of them. Some 10 minutes of this type of exercising allow you to burn the same amount of calories as 30 minutes of jogging. You will be able to train all muscle groups to get the perfect body shape and become stronger and more powerful. Here are some tips that will allow you to make your jump rope fitness sessions even more beneficial.
You need to hold the handles firmly. The good grip is essential for the efficiency of the exercises. You have to turn the rope using wrist movements only. Your elbows have to be as close to the sides of your body as possible. The right position is also important for having the optimal coordination and balance. Your head should be facing forward and you should look in the same direction as well. It is best if your torso is relaxed so that you can make the most out of the bouncing movements. This is essential for the optimal jump rope fitness training.
You have to take into consideration the fact that you do not have to jump high in order to train effectively. All you need to do is to actually skip the rope. The distance between your feet and the cord should not be more than an inch. At the same time at the moment of the jump the rope may be actually skimming the floor.
The movement involves your knees as well as your ankles so you have to focus your attention on the actual motions that you have to make with these parts of your body. You should not kick behind when you are jumping and you should land as softly as possible.
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Friday, July 23, 2010
Wednesday, July 21, 2010
Jump Rope Fitness Workouts For Home
Like many classics, jumping rope for fitness is often dismissed or forgotten. However, it remains a fantastic way to lose fat, increase cardiovascular conditioning, and improve athletic foot speed and reaction time.
Jump ropes are cheap, portable, and take up almost no room to store or use. I've had a lot of success with jump ropes as training tools for both my clients and myself. Here are a few workouts I've put together for you to try.
Workout Number One: "Mixed Steps"
You're going to use four different steps here. The first is just the classic two-footed jump. This is what most people think of when they imagine jumping rope. Jump with both feet together over the rope as it passes.
Step number two is a "double under". The Double Under just like a normal jump except you pass the rope under your feet twice with every jump. It'll require a little more jump and faster hands.
Step three is the jogging jump rope. This requires a little bit of space, like a long hallway or an open room. You're going to jog forward while jumping rope. I know, that sounds like rubbing your belly and patting your head at the same time, but it's not as hard as it sounds once you get the rhythm. I actually have some clients that find it easier than the normal jump.
Step four is the one-legged hop. It's just like a normal jump but hold one leg up in the air so it never comes in contact with the ground.
Ok, here's your workout:
10 Normal Jumps
10 Double Unders
20 Jogging Jump Steps
10 One-legged Hops on Each side.
That workout is scalable to your ability, too. If you're a beginner than drop it down to 5 steps each, and if you're advanced then the sky is the limit!
Workout Number Two: "Fight Round"
Ok, this is a timed workout based on a boxing or mixed martial art fight. You're combining jumping rope with three fight-simulating movements. Repeat this sequence as many times as possible in three minutes, rest one minute, and repeat until you've done 3-5 rounds.
15 Normal Jumps
10 Punches from the Guard Position for each arm*
15 Normal Jumps
10 Hindu Push-ups
15 Normal Jumps
10 Thai Knees with each leg**
*Punches from the Guard Position: You're simulating punching from the jiu-jitsu guard position. Lie on your back and elevate your knees. Cross your feet and hold them up at about 45 degrees. Imagine that you're holding an opponent between your thighs. Now punch upward, alternating hands, towards the ceiling. Think about punching the trapped opponent. Make sure the back of your punching shoulder comes off of the ground to activate your abdominals. You may hold some light dumbbells while doing this for added resistance.
source
Jump ropes are cheap, portable, and take up almost no room to store or use. I've had a lot of success with jump ropes as training tools for both my clients and myself. Here are a few workouts I've put together for you to try.
Workout Number One: "Mixed Steps"
You're going to use four different steps here. The first is just the classic two-footed jump. This is what most people think of when they imagine jumping rope. Jump with both feet together over the rope as it passes.
Step number two is a "double under". The Double Under just like a normal jump except you pass the rope under your feet twice with every jump. It'll require a little more jump and faster hands.
Step three is the jogging jump rope. This requires a little bit of space, like a long hallway or an open room. You're going to jog forward while jumping rope. I know, that sounds like rubbing your belly and patting your head at the same time, but it's not as hard as it sounds once you get the rhythm. I actually have some clients that find it easier than the normal jump.
Step four is the one-legged hop. It's just like a normal jump but hold one leg up in the air so it never comes in contact with the ground.
Ok, here's your workout:
10 Normal Jumps
10 Double Unders
20 Jogging Jump Steps
10 One-legged Hops on Each side.
That workout is scalable to your ability, too. If you're a beginner than drop it down to 5 steps each, and if you're advanced then the sky is the limit!
Workout Number Two: "Fight Round"
Ok, this is a timed workout based on a boxing or mixed martial art fight. You're combining jumping rope with three fight-simulating movements. Repeat this sequence as many times as possible in three minutes, rest one minute, and repeat until you've done 3-5 rounds.
15 Normal Jumps
10 Punches from the Guard Position for each arm*
15 Normal Jumps
10 Hindu Push-ups
15 Normal Jumps
10 Thai Knees with each leg**
*Punches from the Guard Position: You're simulating punching from the jiu-jitsu guard position. Lie on your back and elevate your knees. Cross your feet and hold them up at about 45 degrees. Imagine that you're holding an opponent between your thighs. Now punch upward, alternating hands, towards the ceiling. Think about punching the trapped opponent. Make sure the back of your punching shoulder comes off of the ground to activate your abdominals. You may hold some light dumbbells while doing this for added resistance.
source
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