Jumping rope is one of the simplest exercises that brings great benefits to the whole body.

Jumping rope develops endurance, strengthens the cardiovascular and respiratory systems, develops jumping ability, helps to get rid of excess weight, strengthens leg muscles, makes the figure slim and attractive.

In terms of calorie burn, jump rope is superior to cycling, tennis, and swimming. An average person weighing about 70 kg consumes up to 720 kilocalories per hour of exercise with a rope (with 120-140 jumps per minute).

10 minutes of jump rope exercise has an effect on the cardiovascular system equal to the effect obtained by cycling 3 km for 6 minutes, or 12 minutes of swimming, or running 2 km.

Skipping rope is the simplest workout available to everyone, anywhere and anytime. It is one of the best, if not the best, method of increasing your fitness level, with almost no boundaries or limits. No wonder the rope is used in their training by professional boxers.

Rope choice

When choosing a rope, measure its length: take both handles in your hand and stretch them out at chest level. The bottom end of the rope should touch the floor. In this case, its length will be optimal for your height, which is an indispensable condition for high-quality and effective training. In diameter, the rope should be no thinner than 0.8 or 0.9 cm.

How to learn to jump rope

To learn how to jump with a rope correctly, without stumbling and not getting tangled in it, you first need to learn how to just jump in place, then correctly, evenly twist the rope, and only after that combine all movements into a single whole.

Perform jumps at a pace of 75-80 double movements per minute. Land softly on the balls of your toes and try to push off with your big toes. Avoid landing on the whole foot. The amplitude of the jumps is 25 centimeters.

Then take both ends of the rope in one hand and rotate it to the side of you at the same pace as you jump. And after that, start jumping rope. Remember that you only need to rotate the rope with your hands.

What system to jump

Start with progressive interval training: jump for 30 seconds, rest for 30 seconds, then jump for a minute – rest for a minute, etc. And then define for yourself a permanent system, according to which you will be doing regularly.

Bruce Lee Rope Workout:

First you jump on one leg, holding the other in front of you on weight. Then you switch legs and jump on the other leg, each time changing legs with each new turn of the rope. From a slow pace you move on to a faster one until you reach a very high speed. Jump rope for 3 minutes (that’s how long a boxing round lasts), then rest for one minute before moving on to the next round. Three rounds of three minutes of this exercise is enough for a good workout. When you learn how to jump rope well, you can refuse to take breaks and exercise continuously for 30 minutes.

Types of jump rope exercises

Jumping rope can be very diverse. The simplest – with two legs. You can also land alternately on one or the other leg. You can jump on one leg. The rope can be twisted not only forward, but also backward.

Young people who are more prepared for physical activity are also recommended to perform the so-called double jumps, in which the rope scrolls twice under your feet while you make the highest possible jump.

Whoever succeeded in this exercise, you can try another type of jump – with crossing the rope. To do this, you must first perform a simple jump, and then immediately cross your arms and jump over the loop of the rope, grouping as much as possible. This type of jump is very useful for those who are trying to lose weight, since all muscle groups are involved in its implementation.

In general, there are a lot of different jumps, depending on what kind of leg movements you will perform during the jump. So it all depends on your imagination.