At jump the rope surely many think of performance tests in physical education classes, where the lungs burned, or the colored cloth ropes of childhood. But we must free ourselves from this image. In fact, jumping rope is one of the most efficient exercises out there! In this article, we give you five good reasons why you should put on your sneakers today and give jumping rope a try.
All good reasons to jump rope at a glance:
5 reasons to include the jump rope in your training plan
can jump rope as a warm-up or as an invigorating full-body workout serve, but even after an intensive sports unit it can once again demand the last reserves of strength. For these reasons Is it worth swinging the rope?:
1. The rope is good for all fitness levels.
Anyone who does not have joint problems is suitable for this sport. Regardless of whether you are a beginner or advanced user. when jumping rope everyone really reaches their limits. If beginners are usually at the end of their rope after five minutes, experienced jumpers can rely on demanding jumping techniques and more repetitions.
Keep reading: Do you still lack the necessary sports motivation? We encourage you.
2. You train endurance and strength in one
Jumping rope is difficult, but the effort is worth it: if you jump for five minutes, you train just as effectively as if you were to run a distance of 1.5 kilometers. In addition, not only an efficient cardio workout is completed here, but also muscle development is stimulated, a ideal mix to burn fat.
Keep reading: You can find more sports to lose weight here.
How to burn fat with this cardio sport? for you Vary exercises and create challenging jumps. With so-called squat jumps, for example, the legs are pulled up, so that the leg muscles burn properly at the end. The faster punches also define the muscles of the arms.
That’s not all, yours will be too Balance and your sense of rhythm strengthened. Tip: If you need more coordination, jump rope barefoot.
3. Your abs will be trained from the side
Not only the 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 abs — women in particular need to do theirs. Reduce body fat percentage to see results. Jumping rope is ideal for achieving this goal.
Jumping rope enhances fat burning like in almost no other sport. 15 minutes of jumping burn up to 250 kcal! Only 150 kcal is normal during this time. The afterburning effect should also not be hidden, so you at the end up to 400 kcal can consume.
Tip: Watch out for one when jumping stand tall and keep your core tightto give your abs a challenging workout.
Keep reading: You can read here what mistakes can be made when training the stomach and what exercises for the abdominal muscles are the most efficient.
4. Jumping rope strengthens the heart
By 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 when jumpingNorth. How good is that? Switching between aerobic and anaerobic zones allows you to achieve maximum training success.
5. Rope training trains the mind
Getting stuck on the jump rope is annoying. But nobody said that this sport is easy. here you will be maximum concentration required and the under maximum physical stress. If you can focus on timing, your reflexes, and the sequence of movements under a fast heart rate, you will not only get fit physically, but also mentally.
Jumping rope is a tough exercise for the whole body.
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 enormous pressure on joints and ligaments. To avoid injury, you must observe the following instructions:
- jump with the front foot and flat. Don’t jump too high.
- the The knees always remain slightly bent..
- hold yours arms close to the body. Only the wrists and forearms allow the rope to rotate.
- You Look forward.
- After your training, don’t forget that Cool down including some stretching.