Do you know what “skipping” is? This incomprehensible word in America is called a jump rope! Recently, rope exercises have become very popular, and all because they allow you to keep your figure in perfect shape.

We invite you to remember your childhood and jump rope with us. But before that, let’s talk about the benefits of this lesson and define the basic rules for working with a jump rope.
Skipping Rope: Benefits

1. Thanks to jumping rope, you can pump the muscles of the press, arms, legs and buttocks at the same time.

2. These exercises contribute to the development of a sense of rhythm, improve posture and coordination of movements.

3. For an hour of work, you will lose 1000 kcal.

4. Jumping rope is ideal for warming up before strength training.

5. A jump rope costs a penny, but is in no way inferior to expensive simulators.

6. You can put it in your bag and always carry it with you in order to use it at the earliest opportunity.

Jump Rope Workouts: Highlights

Most people use plastic jump ropes because they move faster. But a product made from natural materials (soft leather or linen) does not hurt so much if you accidentally hit yourself on the back or legs. Can also be used with metal handles, they will provide an additional load on the muscles of the arms and shoulders.

The length of the rope is also of great importance, it simply must correspond to your height. It is not at all difficult to determine its optimal length, this can be done right in the store. Just grab the rope by both handles and fold it in half. The arms should remain at chest level. The “correct” rope should only touch the floor, not lie on it.

You can also use the following rules:

with a height of 152 cm, the length of the rope should be 210 cm;
152-167 cm – 250 cm;
167-183 cm – 280 cm;
183 cm and above – 310 cm.
Particular attention should be paid to the choice of shoes. Rope exercises are best done in sneakers. This shoe fixes the foot well and protects it from injury.

As for the place of deployment, the best place to jump is carpet, plastic or wooden floor. But experiments on asphalt or concrete will have to be abandoned.

And the last! It’s not enough just to jump, you need to do it according to all the rules. Push off with your whole foot, as jumping on your toes will not give the desired effect. First, you will use up much less energy than you could. And secondly, such jumps practically do not develop the muscles of the lower leg.

Experts recommend exercising to music for aerobics (tempo – 130 beats / min).

Contraindications

Unfortunately, not everyone can jump. Contraindications for jump rope exercises include:

problems with the cardiovascular system;
farsightedness or myopia, especially with complications or a high degree;
obesity;
phlebeurysm.
The best jump rope exercises

Exercise 1
Stand up straight, take the rope in your hands. Jump high enough, spinning forward and passing it under your feet. Now jump so that it spins backwards. Do the exercise for 3 minutes.

Exercise 2
Stand up straight, take the jump rope in your hands, put your feet together. Jump back and forth across an imaginary line, each time increasing the amplitude. Similarly, you can jump left and right.

Exercise 3
Standing straight, take the rope in your hands. Take one jump, quickly cross your arms at waist level and jump over the loop formed. All muscle groups participate in this jump.

Exercise 4
Holding the rope in your hands, make the highest possible jump, while yourself at this time scroll the jump rope twice under your feet. To complete this exercise, you will need good skill and a lot of experience, so do not be discouraged if nothing works the first time.

Exercise 5
Jump first on one and then on the second leg. Perform 30 times.

Exercise 6
Stand straight, take both handles of the rope in one hand and begin to make circular rotations. Then try to describe the figure eight with a rope. To do this, you need to rotate it from the right, then from the left.

Change hands and repeat the exercise again. Then take the handles with both hands and place them in front of you. Repeat the whole program again.

Exercise 7
Lie on your back, lift your leg and throw the rope over your heel. Now slowly pull your leg towards you and return to the starting position. Repeat the exercise for each limb 15 times.

Exercise 8
Take the rope in your hands and place them shoulder-width apart. Make such movements as if you are rowing with oars. Perform 30 times.

Exercise 9
Fold the rope in half and hook it with the middle of the a doorknob or some kind of hook so that it remains at chest level. Take the handles of the rope in one hand, press the elbow to the body. Slowly bend your arm, go up to 10, and then do the exercise with the other arm.

Exercise 10
Fold the rope in four and begin to smoothly stretch it to the sides, straining your back muscles. Perform 10 times.

Exercise 11
Stand up straight, fold the rope in four and hold it in front of you. Bend one leg, step over the rope and return back in the same way. Repeat for the other leg. Perform 20 times.

Exercise 12
Lie on your back, hold the rope folded in four in raised straight arms. Bend your legs and bring them first over the rope and then under it. Perform 20 times.