These attributes make it an ideal exercise tool for most people. So, which exercises can you do with a skipping rope, and what benefits can you get? Jump rope benefits are quite tremendous.
Below are some skipping rope routines you should know about.
Jump Rope: Benefits and Muscles Involved
Even though rope jumping is a full-body workout, most jump rope muscles worked are those in your feet. That’s why if you jump too much, you might experience some stiffness in your calves. Your hamstrings, quads, and glutes are also involved in jumping.
Swinging the rope requires the use of hands and shoulders. Meaning you also get to work out these muscles, including your core which gives you some jumping power.
Unlike running, rope skipping cannot be done too slowly. It requires some speed to work out well. As a result, frequent jump rope to burn calories work much faster than most forms of exercise, making it highly effective for weight loss. Plus, it also helps to improve your cardiovascular functioning.
Rope jumping can be used as a warm-up before a highly intensive sport. It helps athletes gain agility, speed, coordination, and explosive power.
Jump Rope Workouts
Skipping rope workouts are often intensive. So, a good plan is to jump for 30 seconds continuously, followed by 10 or 15 seconds of rest. Here’s how to use the skipping rope for various exercises.
Double Jump — This exercise requires a bit of experience and speed. Once you jump, you need to pass the rope under your feet two times before you land. Such a move is only possible if you’re swinging the rope a bit faster.
Single-Foot Jump — As an intensive workout, this routine requires you to jump with one foot while keeping the other lifted up. Once the foot gets tired, you switch to the other foot.
Backward Jump — Involves swinging the rope in the opposite direction. It can be challenging since you can’t see the rope, but this can help train your coordination even more. To do it successfully, your hands should move slightly backward. You can try to do other exercises, such as single-foot and double jump with the backward jump.
Skipping Rope: Beginner Workout
As a beginner, ensuring your rope is properly sized, not too long or too short, is key to the efficiency of your skipping rope exercise routine. Make yourself comfortable by wearing light and soft shoes and using a mat for a soft landing. Your clothes should also be comfortable and not buggy.
Now, while swinging the rope, ensure you only move your wrist instead of your elbows and your shoulders. Jump about one or two inches from the ground for the rope to pass under your feet.
These are some of the best jump rope beginner workout.
Basic Jumps
Everybody starts with basic jumps since they’re the easiest. You jump with both feet as you swing the rope once for every jump. Your feet should be close together. Plus, your head should be facing forward as you try to coordinate your hand swing and feet jump. Mastering this jump will help you to do the more complicated jumps.
Alternate Foot
This jump is beginner-friendly, but it’s more tedious since you have to jump with one foot at a time. Start by lifting one foot, then as you swing the rope forward, jump with the foot that was on the ground and step down with the foot that was up. This way, you’ll be switching one foot with the other for every jump.
Jump Rope: Answers to Frequently Asked Questions
Is jump rope good cardio?
Skipping rope is one of the best cardio exercises. Within 30 seconds of basic rope jump, your heart and breathing rates start to speed up. Typically, you can barely last for an extended time without taking a break. This shows that rope jumping is a highly effective cardio workout.
Can jump rope give you abs?
Skipping rope helps you lose belly fat. After losing belly fat, your abs may start to appear. However, exercises such as crunches, and planks are more effective for abs than skipping ropes.
Can I jump rope while pregnant?
To protect your unborn child, avoid jumping during pregnancy. Instead, you can perform safer exercises using dumbbells and exercises balls.
Is jump rope good for weight loss?
Skipping rope is effective for weight loss if you do it regularly and combine it with a low-calorie diet.
Is jump rope bad for knees?
Skipping rope isn't bad for the knees. However, if you jump too much, your knees may hurt. To prevent knees from hurting, try to jump on a soft surface or wear soft shoes, avoid single-foot jump, and avoid jumping too high.
Is jump rope better than running?
Skipping rope can burn 10 or higher calories per minute, while running burns around 11. This means jumping is just as good as running in terms of calories burned.
Can jump rope replace running?
Skipping rope can be an excellent replacement for running. Both exercises work out your feet and burn nearly the same amount of calories.
