Why do you need to jump over the rope and how to do it right

What are the benefits of jumping rope

Many people think jumping rope in some exercise side of the arsenal of fighters. This is actually a cool cardio training, which in some respects works better run. Jumping rope:

• Increases aerobic capacity is three times faster than running. according to a studyComparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men10 min hops and 30 minutes of running the same is pumped body's ability to produce energy, with the participation of oxygen.
• burnedCalories burned in 30 minutes for people of three different weights as many calories as jogging at a speed of 10 km / h. For half an hour you can burn 300-444 calories (with a weight of 56-84 kg).
• reduceEffects of Weighted Rope Jump Training on Power Performance Tests in Collegians heart rate at rest and after exercise. The heart becomes stronger and one contraction ejects more blood, so that he does not have to beat as often to meet the body's needs.
• increaseThe Effects of the Rope Jump Training Program in Physical Education Lessons on Strength, Speed ​​and VO2 max in Children
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  VO2max - your body's ability to consume oxygen and use it for other purposes.
• increaseEffects of Weighted Rope Jump Training on Power Performance Tests in Collegians anaerobic capacity - the body's ability to produce energy when oxygen is not enough.
• increase capacityEffects of Weighted Rope Jump Training on Power Performance Tests in Collegians movement - the ability to exert maximum force in minimum time.
• pumped coordinationThe effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players., Agility and balance.
• Increase the strength of the grip, keep toned forearms, shoulders and chest, calf and thigh muscles bark.

How to choose a rope

Pay attention to several important parameters.

material cable

• Rubber. Such ropes are stretched during the jump time, slowing you.
• PVC. Do not stretch, they are long. Pay attention to the cable thickness - the thinner, the faster it will run.
• Steel braid. The fastest, cut the air, but hurt beat when learning to do a double jump.
• Leather. Old school of boxing halls. Slower PVC and steel, wear out quickly. Especially if it is not leather and leatherette.

Corner cable exit

Cable may extend from the handle straight or at an angle of 90 degrees. The latter option is better. During a jump rope will be smaller trajectory, which means you'll move faster.

weight handles

There are the usual speed of the rope and model weighting. The latter in the handle inserted metal rods weighing 160-200 g This will slow you jump rope, but the best will pumpDoes the Weighted Rope Jump Training Affect the Motor Skills in Adolescent Female Volleyball Players? grip strength and power movements. Newcomers better to buy an ordinary rope or weighted, but with the ability to get the rods.

cable length

If you buy a skipping rope without adjusting the length is adjusted for your height right in the store. Is too long to be confused and beat the floor, reducing speed. Too short - cut to the legs and breaking techniques.

To determine the right length, step on the middle of the rope with one foot, take both handles and pull to one shoulder. Newcomers better to choose a longer version that fetched the handle to the shoulder. More advanced athletes can take a shorter rope - to the middle of the shoulder.

For most people fit the rope that ends between the top of the shoulder and armpit. If you can not measure your level of training or in the presence of not too many options, so take it.

How to choose a place to train

You can jump in absolutely any place where the rope will not touch any objects. But if you want as much as possible protect joints, Give up the exercise on asphalt or concrete.

Let the surface at least slightly softens the blow during the landing. Suitable rubber covering, wooden floor, carpet thin, short grass, hard ground smooth.

How to put the jumping technique

To jump a long time to develop good speed, you need to follow the proper technique. Otherwise you quickly clogged arms and calves, and training will turn into torture.

The position of the body and head

Back and neck should be straight. Aim look forward, not looking at his feet or at the ceiling - it will increase the tension in your neck. Flatten and lower the shoulders. Trapezius muscles, and so will be strained, there is no need to add them to unnecessary work.

hand position

Keep your elbows close to your body, do not set them apart. Be careful not to twist the forearms and wrists only work.

grip

Grasp the handle of the four fingers, the big push to stick close to the exit of the cable. Do not squeeze the handle as a last resort. Hold firmly, but fairly relaxed.

leg movements

Do not jump too high. Feet should lift off the ground in the 1½-2 cm - as much as is necessary for the passage of the cable. If you jump higher, legs get tired quickly and you have to stop.

How to diversify the training with a skipping rope

Many people believe that jumping rope - it is too monotonous and so dull. They just learned one or at most two choices jumps. Actually ways jump rope a lot.

You can mix up between them, teach tricks, trying to double and triple jumps and paste in the circular rope workout. Below we will look at the most common types of jumps, and then show four intense complex with a rope.

Running on the spot

Perform running in place, low lifting his feet off the floor. At every step - cranking rope.

Jumping with the removal of the feet forward

Jump on the right leg while bending the left knee and lifting the foot off the ground. During the second jump print left leg forward. Then repeat the same with the other leg.

boxing jumping

boxing jumping develop endurance and help to catch the rhythm of the desired ring. When you catch it and get used to the movement, spent a minimum of effort - so you can long jump and do not get tired.

Stand with your feet close together, but do not connect them. Jump, low coming off the floor and constantly shifting the weight on one, then on the other foot.

Boxing jumping striped heel and toe

Jump on two feet, then jump one foot away; back and put on a sock, with the next jump move it forward and put on the heel. Do the same with the other leg.

Can be alternated every two times: toe, heel, toe change. Or a few: toe, heel, toe, heel, toe change. Jumping excellent develop coordination.

Jumping high lifting hips

This energy-consuming jumping, which will help to pump endurance and burn more calories. Jump from one foot to another and lift your knees high. The higher, the more difficult.

Jumping with the change of the feet back and forth

During the jump time, output one leg forward and the other backward. Land on both feet simultaneously, the body weight is evenly distributed between the pads of the feet. Change the position of the legs each jump.

Jumping "feet together - legs apart"

Stand with feet together. During the first jump stand with your feet shoulder-width apart or slightly longer. During the second link them back. Continue jumping, alternating positions.

Jumping from side to side

Stand with feet together. Jump from side to side for a short distance.

Jumping back and forth

Stand with feet together. Jump back and forth a short distance within a half feet from its original location.

Jumping with crossed legs

During the first jump stand with your feet shoulder-width apart, with the next hop your feet diagonally. Alternate provisions put in front of the right, the left leg.

Jumping rope to scroll back

Initially, the rope should be not for you, as in the usual jumping and in front of you. Jump, twisting his wrists back to the rope rotates in the opposite direction. This is a fairly complex motion, as you have always twisted rope forward and the body simply does not understand how to do it differently.

It is better to develop backward jumps with a heavy rope to make you feel as it flies over you. In any case, do not try to jump higher than normal or bend at the hip joint. The movement requires a lot of effort, and the simple habits and practices.

Jumping crossing arms

During the first jump rewound hands crosswise, while the second spread them apart. hands of change is taking place at a time when the rope has already passed over his head, but has not yet reached the floor.

To master this movement, try to start to alternate it with the usual jumps. For example, two simple one wise.

Jumping to the side strides

First you need to be trained to do the lateral swings without jumping. Take the rope, put his hands close to each other and perform eight from side to side with both hands simultaneously.

Then try the same thing with jumps. Jump on the spot, carrying eight hands. One jump on one swing to the side.

Now you can join the movement with normal jumps. Once jump on two feet, then perform two jumps with eights and repeat again.

double jumps

This is a difficult element for the development of which requires more than one week. The bottom line is that in a jump rope while you scroll twice instead of one. This requires more stress muscles in the arms and shoulders, high speed movements.

It is often said that it is necessary to double naprygalis. Before I took my first 30 double row, it took at least six months.

I offer a way to learn to double. Make two regular and one double jump. Perform 10 times. Then make two and two conventional dual, 10 approaches again. If any approach failed to make two double row, just do not count, and you start again. When will do all 10, spent two singles and three doubles and so on.

How to use the rope in training

There are several ways to build jumping rope in their sporting activities.

Warm up and cool down

Boxers often use rope to warm up and hitch. 10-20 minutes of jumping in a calm pace perfectly razogreyut body and prepare it for training.

Cardio

If you are not afraid of monotonous cardio, start with the usual jumps on two feet. Perform three sets: 10 minutes of jumping and 1-2 minutes of rest. Do not start fast, keep an even pace.

After a few workouts can reduce the time of rest and do two sets of 15 minutes. The next stage - 30 minutes non-stop jumping. If this is too boring for you, go to high-intensity interval complexes with a rope.

HIIT rope

We have made several sets for different levels of training. All you need is a jump rope and a timer.

1. Base

Perform the exercise for 20 seconds and then relax for 10 seconds and continue to the next on the list. After the end of round rest 1 minute and repeat again. Just need to perform 3-5 rounds depending on the state of health. The complex will take 12-20 minutes:

• the usual jumping on two legs;
• running in place;
• jumping back and forth;
• jumping from side to side;
• running in place;
• jumping on two legs.

If 10 seconds is not enough to rest and you start to choke, increase it to 20 seconds.

2. Advanced

30 seconds work, 10 seconds rest, 3-5 laps, rest between rounds - 1 minute. Lead time - 7-12 minutes. The complex includes:

• boxing jumping;
• jumping down alternating back and forth;
• jumping with crossed legs;
• jumping high lifting hips.

3. Mix with kalistenikoy

20 seconds work, 10 seconds rest, 3-5 laps, rest between rounds - 1 minute. Lead time - 15-25 minutes. The complex includes:

• running in place;
• push ups;
• jumping with the removal of foot forward;
• Air squats;
• jumping back and forth;
• burpee;
• jumping from side to side;
• lowering forearm in a simple bar or strip.

4. Complicated

40 seconds work, 20 seconds rest, 3-5 laps. Rest between rounds - 2 minutes. The complex will take 18-30 minutes:

• running in place;
• with jumping high lifting of the thigh;
• running in place;
• double jumps.