Jumping rope never goes out of style

Nowadays there are a variety of devices or equipment for exercising both at home and in the gym, but there is one that will never go out of style, although many people may say that it is a toy.

And yes, it is, but the rope is also an item that allows you to perform a very complete exercise in which several muscle groups are involved and affects coordination, balance and even the spirit of competition.

It’s not for nothing that boxers of all levels resort to rope work, especially to have good footwork and improve overall physical condition.

Jumping rope helps shape your figure, burns calories and has a great impact on the cardiorespiratory system. And, above all, it is an easily accessible item because in addition to there being specific ropes for exercise on the market, in your home you could have a long and resistant rope or a loop or rope on which you hang the clothes that could be useful to you.

However, jumping rope is prohibited for people with spinal or hip, knee or ankle injuries due to the impact that occurs when executing the jumps, no matter how light they may be. In addition, you should have shoes with good cushioning and also jump on a surface that is friendly to your feet, that is, a mat, dirt or grass.

So don’t delay any longer to get in shape and get your rope, with which you must give variety to a routine in which it is the basis, such as jumping with your feet together, apart; forward and backward, from the center and outward or in a trot. You can also raise your knees with your feet together or apart.

THE BENEFITS:

– You tone all the muscles of the legs; the calves are shaped.

– You strengthen your hips and glutes.

– You shape the arms and, above all, the shoulders. – You achieve an expansion in lung and airway capacity.

– You influence the improvement of the cardiovascular system.

– You work the abdominal muscles.

– You increase agility and coordination of feet and hands.

HOW TO JUMP

– When turning the rope, the only things that move are the wrists, not the arms.

– The knees should be slightly bent. – The impulse is made from the heel towards the toe and falls on the toe towards the heel.

STEPS TO FOLLOW:

The first thing you have to keep in mind to jump rope in good condition is to choose a rope material that does not hurt your hands. There are some textures that are too rough and can cause problems in the palms of your hands when you get hot and start sweating.

The length of the rope is also important when it comes to knowing how to jump rope. You yourself must assess which size is best for you. It is something that not only depends on your height, but also on the length of your arms. You have to make sure that when you jump you don’t have to crouch so that the rope doesn’t hit your head, nor do you have to raise your legs too much so that you don’t trip over it when passing over your feet.

To know the technique of how to jump rope, you have to measure well the speed at which you move the rope, on which the number of jumps in a certain time will depend. Although it may not seem like it before you start, jumping rope is a very intense activity. So control the movement of your wrists well so as not to demand too fast a pace that will make you tire quickly.

Also regarding the movement of the wrists, you have to keep in mind that only these are the ones that have to be in charge of giving the impulse to the rope so that it moves. Your arms don’t do this, so keep them extended along your body while you jump rope.

Another postural recommendation for knowing how to jump rope is that you try to keep your back straight at all times. To do this, it is important that you strictly comply with the indication in instruction number 2 regarding the length of the rope. We insist that it should allow you to jump without having to slouch.

Jumping rope is a high-impact exercise, something that you should take into account when choosing the right shoes to practice this sport. Even if they are a little more expensive, buy sneakers that have a lot of cushioning, which will help keep your joints protected.

If you follow all these instructions, you will be able to jump rope and gain strength and resistance while practicing this activity that can be very fun.