Skipping rope is the perfect exercise to improve your physique: it stresses many muscles and is excellent for blood circulation.
How to jump rope
To jump properly it is very important to keep the tummy tense throughout the exercise.
The arms must remain motionless and away from the body and only the wrists must contribute to the rotation of the rope, in an effort that involves both the arms and the shoulders.
Very important: The advice is not to try to jump too high, especially at the beginning, and look ahead.
You can also have fun varying the exercise by performing the two jumps we offer you.
Skipping rope: benefits
Skipping rope is a great way to lose weight by toning yourself up.
A recent study (conducted by Weight Watchers ) puts the jump rope in the first position, on a par with squash, in the ranking of sports that can burn your calories in a minimum of time. Proof? Do you remember that the mythical Rocky Balboa has to jump rope every day? Boxers use this workout to fall into the weight categories.
15 minutes of jump rope per day makes you burn 200 calories .
As you jump, the veins are massaged by the working muscles and this helps improve blood circulation.
Even those with varicose veins can use the jump rope, because the calf muscles are essential for venous return.
The main benefits of the rope for your health:
- increase your stamina
- improves balance
- trains the heart and lungs
- tones the back and the abdominal belt.
According to a study conducted by researchers from Loughborough University in the United Kingdom and published in the Journal of Bone and Mineral Research, jumping the rope on one leg every day for 2 minutes could be an excellent exercise to strengthen the hips.
The experiments were carried out on 34 men over 65 years of age and the result was that the bone mass of the femur in these subjects increased by 7%.
This research has shown that this simple exercise, which should be started before bone degeneration makes it dangerous, could help prevent osteoporosis.
Research has shown that jumping rope can help you burn over 1,000 calories per hour. Specifically:
“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
When compared to other activities, jumping rope is one of the most efficient forms of exercise you can do when it comes to calorie burning.
Recommendations for safe training
Are you afraid it's too tiring? Don't worry, the training intensity increases as you progress with the program. At the beginning you jump for 10 seconds with 20 seconds recovery time, then the effort times get longer while the recovery is always shorter.
How to jump to slim your thighs: your muscles must have a very short contraction time, so you have to do small hops, don't jump too high.
Even if you think you are in an excellent physical condition, on the first day do not exceed 5 minutes of exercise, so as not to have soreness the next day! After two weeks of training, you will be able to jump for 20 minutes.