An exercise that trains the entire body, improves your endurance and is also a lot of fun? Is there! And you must have loved her since you were a child. We’re talking about jump rope. Rope skipping, as the sport is also called, is a great workout for body and mind. In this article you can read what advantages it has and why you should grab the skipping rope and jump straight away.
All good reasons for jumping rope at a glance:
Why jumping rope is so efficient
Jump rope is a strenuous but fun full body workout, which uses most of your muscles and needs your heart to pump hard. No wonder jumping rope burns so many calories. So are sea According to one study, just 10 minutes of jumping rope is as effective as 30 minutes of jogging.
You can also use jumping rope as a warm-up workout and combine it with other sports. In any case is it worth swinging the rope.
5 reasons to include jumping rope in your training plan
One restriction But there is: If you have problems with your ligaments or joints, rope skipping is not the right thing for you. For everyone else: lace up sneakers, spread out the skipping rope and let’s go!
1. The rope is good for every fitness level
Anyone who has no problems with the joints is suitable for this sport. Regardless of whether you are a beginner or an advanced user. When jumping rope everyone really reaches their limits. If beginners are usually at the end of their strength after five minutes, experienced jumpers can rely on demanding jumping techniques and more repetitions.
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2. You train endurance & strength in one
Jumping rope is tough, but the effort is worth it: If you jump for five minutes, you train just as effectively as if you were to run 1.5 kilometers. In addition, not only is an efficient cardio training completed here, but muscle building is also stimulated – a ideal blend to burn fat.
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How to burn fat with this cardio sport? by you Vary exercises and build in challenging jumps. With the so-called squat jumps, for example, the legs are pulled upwards, so that the leg muscles burn properly at the end. Faster punches also define your arm muscles.
That’s not all, yours will too Balance and your sense of rhythm strengthened. Tip: If you need more coordination, jump through the rope barefoot.
3. Your abs will be trained on the side
Not only legs and arms can be defined when jumping rope, especially the stomach benefits from this training. Because a flat six-pack doesn’t just need crunches: women in particular have to do theirs Reduce body fat percentage to see results. Jumping rope is ideal for achieving this goal.
When jumping rope, fat burning is boosted like hardly any other sport. 15 minutes of jumping burns up to 250 kcal! Only 150 kcal is normal during this time. Not to be concealed is also that afterburn effectso you in the end up to 400 kcal can consume.
Tipp: Watch out for one when jumping upright posture and keep your core tensionedto give your abs a challenging workout.
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4. Jumping rope strengthens your heart
When jumping rope you can be Get your heart rate up and do something good for your cardiovascular system. If you rely on a heart rate monitor, you can approach the whole thing professionally and Heart rate varies while jumpingn. What good is that? The change between aerobic and anaerobic area allows you to achieve maximum training success.
5. Rope training trains the mind
Getting stuck in the skipping rope is annoying. But nobody said that this sport is easy. Here will you maximum concentration required and the under maximum physical stress. If you can concentrate on timing, your reflexes and the sequence of movements under an increased heart rate, you will not only get fit physically, but also mentally.
Conclusion: Jumping rope is a great full-body workout
Regardless of whether you use jumping rope as a warm-up or as an intensive full-body training unit, you should approach it slowly. Then Jumping rope puts an enormous strain on your joints and ligaments. To avoid injuries, you should observe the following instructions:
- Jump on the front foot and flat. Don’t jump too high.
- Die Knees always remain slightly bent.
- hold yours arms close to the body. Only the wrists and forearms allow the rope to gyrate.
- Your Look straight ahead.
- After your workout, don’t forget that Cool Down including light stretch.