5 rope exercises to add to your workouts
Sport And Fitness Educational Program / / December 29, 2020
Many people use jumping rope only as a warm-up. This is a good choice: Exercise quickly raises the heart rate and temperature of the muscles, making them more elastic. And at the same time less stress on the joints than running.
But a jump rope can give you much more than a good warm up. We will show you five exercises that can turn jumping into a great cardio session, load your muscles well and improve coordination.Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players.
1. Boxing jumping
This exercise is just made for long cardio sessions. Unlike regular jumping rope, in boxing you constantly shift your body weight from foot to foot and can work longer.
You will spend 300-400 kcal in half an hourCalories burned in 30 minutes for people of three different weights workout and increaseComparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men, The Effects of the Rope Jump Training Program in Physical Education Lessons on Strength, Speed and VO2 max in Children
endurance is even faster than running. In this case, you do not even have to leave the house, and even more so to look for an acceptable route.To master the movement, first perform the approach exercise - jumping from side to side without a rope.
After jump to the side, you land on one foot, and place the other next to it on the pad. Then do the same on the other side. Do this exercise until the movement is comfortable and you start to do it freely and without thinking.
Then try it with a rope. Jump to the side, spinning the rope under your feet, and land on one leg, and place the other side by side. Repeat on the other side.
When you master the movement, put your legs narrower and jump from side to side almost in place, slightly lifting off the ground.
It can take a long time before boxing jumps become a comfortable movement. But once you master the motor pattern, you can jump this way for much longer than just on two legs.
2. Running with a high hip lift
This exercise puts a serious strain on the flexor muscles. hips, quickly raises the pulse, makes the body burn more calories and adapt to high-intensity work. It can be done in multiple sets with rest in between, or as part of an intense interval training session. Even 20-30 seconds of such jumps will challenge your endurance.
Try regular running on the spot first. Jump over the rope and land on one leg. Leave the other foot in the air near the ankle of the supporting leg. When landing, gently bend your knee, and leave your foot on the pad - do not put your heel on the floor.
When you feel comfortable running and you stop stumbling over the rope, just lift your knees higher. Ideally - to the parallel of the thigh with the floor.
Practice the movement at a medium pace first, and then increase the intensity. Fast running with high thighs is ideal for protocol training tabata and other high-intensity intervals.
3. Cross skipping rope
This exercise strengthens not only the legs, but also the muscles of the chest, arms and shoulders. During these jumps, you develop coordination and look like a real pro.
First, learn how to properly hold your hands without a rope. Stand in front of a mirror to make it easier to track the correct technique. Lower and relax your shoulders, bring your shoulder blades together, place your elbows close to your body - 15-30 cm from your hips. Then cross your arms in front of you and extend your wrists out to the sides as far as you can.
Try to bring the brushes as far out of the body as possible. This will help you make a good loop with the rope - wide enough for your body to fit into it without any problems. Also, make sure that when crossing the arms, the hands remain at the same level as in the starting position. If you lift them, the rope will hit your feet.
Then take the rope. Take one normal jump, and on the second, cross your arms as she passes over your head.
To begin, take a few single jumps, stopping each time after crossing your arms. When you get used to this movement, try it several times in a row.
After jumping into a loop, do not stop, but roll the rope again. When it passes over your head, spread your arms to the starting position.
Practice at a slow pace and speed up as you get used to.
4. Rolling the rope backward
Backward jumps are a great opportunity to feel like a beginner again, even if you jump rope perfectly and do cross and doubles easily. This exercise pumps coordination and slightly shifts the load on the muscles, which is beneficial for the harmonious development of the body.
Try doing the exercise without jumping first, just to feel the movement of your arms and the position of the rope. Roll it back while lifting on your toes. When the rope lands behind the body, try to catch it - press your feet to the floor, dropping on your heels.
Then practice rotating the rope backwards so that your wrists get used to this movement. Grasp both handles in one hand and rotate your wrist back.
Try to rotate the rope with only your wrist - this is how your hands should move while jumping. Perform this movement in equal amounts for both hands. When it feels comfortable, try the first jump back.
Start with a rope in front of your feet, roll it back and jump over. Do one jump at a time, trying to keep your hands in the correct position - below, next to the hips - and twist with your wrists, and not with your whole arm.
Increase the number of jumps in a row as you get used to.
Once you have mastered this movement, you can try different types of backward scrolling jumps: running - normal and with high hips, legs together - legs apart, and even a cross.
5. Double jumps
This exercise perfectly builds endurance, quickly raises the heart rate, increases the load on the muscles of the shoulder girdle compared to single jumps, and spends more calories.
Make sure you are good at singles before you start learning double jumps. You must do 200 single jumps per set, without stumbling and with good technique. Check your technique will help this article.
First, try to perform a bunch of three single jumps and one double.
When you have done 50 of these connections without hesitation, proceed to the next progression - two single and one double. Also bring it up to 50 consecutive reps and try one single and one double.
When this also works out without hesitation, proceed with performing doubles in a row. Start with two times and, if it works, move on to three. Don't go after quantity. The main thing is to accustom the body to the correct form.
Follow your technique and avoid mistakes common to beginners.
1. Keep the body level. Many beginners do something like a crease so they don't hurt their legs. This spoils the form and wastes a lot of energy. Keep your torso level as if you were jumping singles.
2. Do not tuck your legs. This spoils the form, throws off the rhythm and delays the development of the skill. The knees are only slightly bent, as during single jumps.
3. Relax your arms and use only your wrists. If your shoulders are burning while jumping, you are doing doubles wrong. Relax your arms, bend your elbows slightly and keep your hands below, at hip level. Twist your wrists, and try to relieve the rest of your arm.
4. Practice regularly. Probably the most important thing in mastering doubles is to train them regularly, every day. It is often said that doubles should be “jumped”, and it really is.
Do them before and after a workout, during a break from work or watching TV shows, in the morning as a charge - at any free time. This is the only way you can firmly consolidate the skill and perform the exercise without hesitation.
Share your favorite rope exercises in the comments. Or hateful, if any.
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