![]() You'll work on timing and need mental focus to help with coordination between your eyes, feet and hands too. Jumping rope requires focus and rhythm, which can significantly improve your agility. To maximize your jump rope endurance, work up to sessions of 20 to 30 minutes. In fact, the Centers for Disease Control and Prevention (CDC) considers vigorous exercises like jumping rope to be about twice as efficient as moderate-intensity activities. The exercise activates nearly every muscle in your body while spiking your heart rate more quickly than many other exercises. Jumping rope requires fitness, focus and good footwork. Remember that practice makes perfect, and just a little bit of practice each and every day can help you improve.Ĭavan Images // Getty Images 1. Look straight ahead and jump as the rope crosses your line of sight. While jumping, be sure to land on the balls of your feet and keep your knees slightly bent. Your shoulders and elbows shouldn't move much, and most of the movement will come from your wrists. Start to create circular motion with your hands on the handle of the rope and find your rhythm.įocus on keeping your chest lifted and core engaged throughout the workout. ![]() Swing the rope forward over your head and in front of your body.Hold the ends of a jump rope in each hand, with the rope’s loop resting on the ground behind your heels.Without proper form, you'll find it difficult to get into a rhythm and may put yourself at risk for injury. What is proper jump rope form?įorm is everything when it comes to jumping rope. For example, 8 to 10 rounds of 30 seconds on and 30 seconds off is a great way to begin or end your workout. If you're not ready to make jumping rope your main workout, you can also use the versatile exercise as a warm-up and/or cool down to compliment any fitness regimen. Some use it to increase explosive power in moves like a "double under," or making two revolutions with the rope for each jump. Since jumping rope requires quickly bouncing on your toes while activating your fast-twitch muscles, it can be used to improve speed and agility. The exercise demands constant movement that really gets your heart pumping. Jumping rope is a h igh-impact, full-body exercise that requires swinging a rope over your head, then hopping over it as it passes your feet. Here's everything you need to know about the sport, including what muscles jumping rope works and its many health benefits.īefore starting any fitness regimen, always speak with your healthcare provider. Plus, you can even tuck your jump rope into your luggage for a quick workout while traveling. All you need is about 10 to 15 minutes to challenge yourself. ![]() The beauty of jumping rope is that you don’t need much time or space to start. In addition to providing an effective cardio workout and strengthening your lower body, jumping rope also helps improve coordination, power and agility. Besides the nostalgia factor - flashback to the thwack, thwack, thwack of jumping rope outside with your neighborhood friends - this old-school piece of workout equipment is cheap, portable and provides a ton of fitness benefits. There is much to love about jumping rope.
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