Coordinate your feet and arms using a rope of the correct length and add value to your workouts.

Jumping rope isn’t just child’s play. Adding this high-intensity aerobic exercise to your daily routine is beneficial and very affordable. You don’t need to go to a gym or set up your own at home to do it. You just need enough space around you to achieve continuous and unobstructed movement of the rope.

The mechanics, however, can be complicated at first. On the one hand, you have to coordinate your feet and arms; and on the other, it is a good idea to jump on your toes to cushion the movements from your foot to hip and distribute the impact. Here are some tips to get you started:

First step: hold the rope handles in one hand and swing it around. You’ll develop a sense of rhythm.

Second step: practise jumping without the rope.

Third step: join your hands (swinging) and feet (jumping). Jump continuously for one minute and, as your fitness level improves, increase the time and incorporate different routines.

During the session, it is advisable to alternate exercise time (you can combine different types of jumps: single, double, crossed, with one leg, etc.) with short periods of rest (to rest your arms and bring your pulse down).

Aerobic exercise with benefits

Jumping rope is beneficial because:

• You work all your muscles: The upper part (wrists, arms, shoulders and pectorals) and the lower part of the body (legs, ankles, feet and calves) are involved, As well as the abdominal and lower back muscles. It strengthens and tones them.
• It burns lots of calories: it is a consistently high-intensity exercise and takes time. While doing it, the body uses a lot of energy reserves.
• It improves stamina: muscular, cardiovascular and respiratory. This way you can optimise your performance.
• It improves coordination: you must synchronise your arms and feet while jumping at the right moment. All the senses must be coordinated in order to do it properly. Due to the series and continuous succession of jumps and rhythms, you can also improve your posture and balance.
• You’ll increase your aerobic endurance: jumping rope helps you oxygenate better, so the time you can exercise until you start feeling tired will be increased. You’ll notice it in this and the other sports you practise.
• You’ll prevent injuries: once you master the technique, you’ll strengthen your muscles, tendons and fibres. That way you’ll avoid injury and other pain.

Sources:

• WebMD

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