Jumping rope is a great option for those who avoid going to the gym. Advantages you may not know about childhood sports
The benefits of jumping rope will make you want to incorporate it into your daily routine.
After he was unable to find enough time to commit to an exercise program, to help him lose some extra weight; He decided to try jumping rope, because it was easy to carry with him wherever he went. Surprisingly, he not only lost dozens of pounds, but also felt fitter than he was 10 years ago, which boosted his self-confidence.
It’s Dan Whitmer, a former soccer player, who lost 70lbs (about 32kg) by jumping rope daily. And he created channel On YouTube, with the participation of his friend Brandon Obstein, she gained more than a million likes; After promoting the possibility of exercising anywhere and under any circumstances; Using only this old school tool, it is a portable, small but powerful exercise tool.
We emphasize here that this information is for guidance only. Do not start any exercise without consulting your doctor first, especially if you suffer from chronic diseases such as diabetes, high blood pressure or heart problems.
Great cardio workout
Rope jumping is an activity considered “extremely vigorous” according to Definitely selfieOne minute of it equals two minutes of moderate activity, such as brisk walking or playing tennis. Because it provides cardiovascular training, because of the constant movement that raises your heart rate.
It does not mean that “jumping rope” of childhood games to underestimate it, it is an inexpensive way to exercise intense and full of sweat, to get fit for the whole body, without having to leave the house; Which makes it a suitable option during these times of repeated periods of closure to confront the Corona epidemic and its mutations.
5 things to get started
You don’t need any basic skills to jump rope, all you need is:
- suitable rope, To make sure you’re using the right rope, Maggie Musparger, a certified trainer in New York City, advises, “Hold the two handles or two ends of the rope in each hand, insert one foot in the middle, and pull the handles up until they are together at your chest. to the armpit, it means that the length of the rope is correct.”
- suitable floor, It’s important to “avoid jumping rope on super-hard surfaces like concrete or asphalt, as this can damage your joints,” Collins Ezek, certified coach and program manager at a gym in Atlanta, tells Self. (SELF)At the same time, he warned that very soft surfaces, such as grass and sand, “would not be suitable for sufficient backward thrust, in addition to the possibility of the rope getting stuck in grass and sand.” That’s why coach Mossparger recommends jumping “on top of a yoga mat or any wooden floor,” as this helps relieve stress on your joints.
- comfortable clothes, “Regular supportive sneakers are just fine, and any comfortable clothing you have, as long as it’s not too loose, so you don’t get caught up in the rope” will work, Mossparger says.
- technical know-how, If you are a beginner, you should start with a good posture, where “shoulders down, chest up, back straight, eyes looking straight ahead; then put your elbows in the middle of your body, about two inches from your sides, with the hands holding the ends of the rope straight.” , according to coach Mossparger.
Also, Christa DiPaulo, certified trainer and boxing expert in Miami, cautions to engage the abdominal muscles, gently bend the knees, and jump high enough to allow the rope to pass under the feet, “The closer you jump to the ground, the faster you can jump, and without wasting your energy “.
DiPaulo also recommends, starting with the basic jump, “jumping with both feet once with each turn of the rope.” Or try the boxer exercise, “a little jog in place, shifting your weight from side to side.”
Mossparger also advises focusing on jumping at a steady pace, using music, “jumping in sync with the beat, and accelerating the music to improve your speed.”
- relaxation, Benedict Noachoko, an orthopedic surgeon in New York City, stresses that “rest periods are necessary, to avoid the risk of injuries that may be caused by overuse.” He recommends starting with a 30-second jump, interspersed with similar rest periods; Gradually increasing the jumping period according to endurance.
6 of the most important benefits of jumping rope
Collins Ezek, a trainer and programming director for an Atlanta gym, tells SELF. The benefits of jumping rope will make you want to incorporate it into your daily routine, the most important of which are:
- “Cardio” Effective, jumping rope “is one of the best exercises to strengthen your heart,” says DiPaulo, explaining that “it raises the heart rate very quickly, by muscle groups working together.”
- strengthening the whole body, “Rope jumping is a whole-body strengthening from head to toe,” Musparger says. Ezik stresses that jumping rope “targets the muscles of the legs, hamstrings, and muscles of the feet and ankles,” and that it “also works on the core muscles and shoulders,” according to DiPaulo.
- enhance bone density, Jumping rope can “help build bone density as a result of the jumping effect,” says Dr. Nawachoko, based on the study conducted in 2015, and showed that “jumping rope can improve bone mineral density in the hip bone”.
- increase agility, Jumping rope helps “develop the movement of the feet and agility by changing direction very quickly, as in boxing, basketball and volleyball.”
- improve coordination, Jumping rope requires a high degree of coordination, Mossparger says. It needs hands, feet, and eyes to work together to ensure that the rope swings correctly, jumps over it at the right time, and then repeats in a steady rhythm.
- Promote balanceJumping rope is an effective way to enhance balance, according to study conducted on soccer players, and indicated that “jumping rope can be an additional way to improve balance”.