Jumping Rope Workouts


One of the best workouts is also one of the least expensive. For under £20.00, you can buy a jumping rope and start skipping. Jumping  Rope   Workouts  use most of the larger muscles in your body. Your legs, shoulders, abdominals and chest will all feel the burn after a good workout. If you want to get your behind in shape, this is one of the best ways to do it. Jumping rope will improve your agility, coordination, quickness and endurance.


If you are just beginning a new jump rope exercise plan, start slowly, and remember to jump on a shock absorbent surface. Wood floors, a gym mat, an outdoor track or a tennis court, are better for your feet and ankles. Jumping on concrete can cause shin splints and other injuries. It is a good idea to warm up before you begin. 5 to 10 minutes of walking or jogging in place will do the trick. It is important to remember to stretch.

When you are ready to start, remember to go slowly. Your feet should be kept at shoulder width, and your arms close to the sides of your body. Your shoulders should be relaxed and your back straight. One you start to swing the rope, make sure that you are turning with your wrists, not your entire arm. Start jumping rope for 30 seconds, rest for 15 seconds, and follow this procedure for as long as you can. If you are fit, you should be able to keep it up for at least 15 minutes. Gradually build it up to 45 seconds, with a 15 second break in between repetitions. It is important to keep your jumps small, and do not jump high. Keep your feet about an inch off of the ground during each jump.

The Boxers step is a great exercise that will speed up your heart rate, and give you a great workout. Instead of skipping with both feet, you hop on one foot, and then the other in rotation.

If you have flabby arms, you can tighten them by incorporating exercises that are targeted to that area. Start out with a normal jump rope routine and after 2 to 3 minutes of jumping, gradually move your arms away from your body, but continue jumping. This is a guaranteed arm burner. Do this for as long as you can, ideally 20 to 30 seconds. Lower your arms and use your wrist to swing the rope. After 15 seconds, repeat the action doing as many repetitions as you can.

Keep in mind that your abs will get a great workout. They keep the body balanced as you jump up and down. If you lift one knee higher towards your chest, your core will work harder. If you lean over slightly while you jump, and bring your knees to the chest, you will certainly feel the burn in your abdomen.

Source by Sam Bliss


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