The days when jumping rope was associated only with tough boxers and martial artists practicing their footwork lightly and dancing in gloomy gyms are long gone. Skipping has now become a trend exercise and is also offered in fitness rooms as skipping ropes in courses. The biggest advantage of trendy rope jumping: the exercise is self-explanatory and the training progress happens extremely quickly. Here you can find out what makes jumping rope so special.
The benefits of jumping rope
1. Workout for the whole body
Jumping in place for several minutes requires not only fitness and stamina, but above all strength. Many muscles are activated when jumping rope, especially the target muscles of the legs and glutes. But in addition to the calf muscles, hamstrings, and hamstrings, there are many supportive muscles throughout the body that make exercise a true full-body workout. The forearms and shoulders practically work all the time, keeping the rope moving. Your arm muscles control how fast the rope turns around you. This allows you to increase or decrease the intensity of the exercise as you please. The back and torso muscles are also activated when jumping rope and provide the necessary stability while jumping.
2. Lose weight thanks to high calorie consumption
The jump rope is perfect for warming up to get your muscles pumped up and ready for grueling workouts. This also reduces the risk of injury. However, there is nothing to be said against jumping rope as a standalone resistance training program. Jumping rope causes the heart rate to rise rapidly and engages the muscles of the whole body. Jumping rope also burns a corresponding number of calories. Fitness experts say a 10-minute jump rope workout is as effective as a 30-minute jog. So, if you’re trying to lose weight, heavy skipping rope exercise can help you burn calories. As a general rule, you can calculate around 150 calories for a 10-minute session with the skipping rope.
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3. Coordination and concentration training
As a beginner, you will find it difficult to jump jump rope for several minutes at a time. Although the exercise is easy to understand and self-explanatory, it takes some practice to do it correctly. When jumping rope, good concentration, alertness and coordination between hand, eyes and feet are especially important. However, if you train regularly, you will quickly notice training success. You will notice that not only do you have more stamina for longer training sessions, but also that your ability to concentrate, your reflexes and overall physical coordination increase. This can have very positive implications for other sports where you want to be successful.
4. Jumping rope supports joint health
Jumping rope is easier on the joints than jogging. Anyone who suffers from knee problems and has previously avoided training with the skipping rope for fear of a painful overload of the easily irritable knee joints should think again. Jumping lightly puts less strain on the knees than jogging. When jogging, you carry all of your weight on one leg at a time. With each step, your knee feels a powerful pulse through the heel. With the simple jump rope, on the other hand, you land on both feet and absorb your weight with your toes. The shock impulses are distributed on both legs, the knees are less stressed. At the same time, the muscles of the feet and calves are strengthened. Knee stability improves.
5. Fat burning is enhanced
Jumping rope is a great way to burn fat. Depending on your abilities, you can increase the intensity of the training individually. Fast and intense training in the sense of HIIT units really makes you sweat and burns your love handles. High Intensity Interval Training (HIIT) is known for targeting fat stores. Not only do you lose weight with regular jump rope training, but you can also provide definition and firmness.