Posted on January 12, 2008 in Aerobic Exercise
Jumping rope may sound too immature for an adult but it leads to a healthier beating heart. One can make skipping exciting and interesting by trying different styles it offers. Explore the thrills of skipping your worries away by taking a peep into the article below.
Jumping rope is otherwise known as “skipping” with the help of a cloth, plastic coated or cable rope. The “jumping rope” today has become a competitive sport worldwide. The sport or activity seeks to achieve aerobic benefits at convenient levels. Jumping rope is one of the most inexpensive and easiest ways to maintain an active, healthy and attractive body.
Benefits of Jumping Rope
The benefits of jumping rope or skipping are listed here below:
- It helps develop speed
- Increases endurance and strength of muscles
- Coordinates muscles with movements
- Increases bone density
- Increases balance
- Increases flexibility and movement
- Help lose calories
- Variety of jumping rope styles to explore
- A comfortable pair of shoes and a good skipping rope are the only two essential requirements
Jumping Rope Techniques or Styles
Some jumping rope techniques include the following:
- The Basic Jump
- The Alternative Foot Jump
- The Criss Cross Jump
- The Double Under
- The Leg Under X
- The figure Eight Jump
Principles of Jumping Rope
Ensure the rope that you purchase is of the correct length and has a comfortable handle. Footwear is also intrinsic to the performance of this exercise. Ensure that you wear a comfortable pair of shoes to skip or jump with. Other basic principles of jumping rope include the following:
- One should always start slow and not over strain
- Always begin with warm ups
- Start with a 3 minute session for a week and gradually increase it by a minute in the next session for the next week till you are able to jump the rope for a continuous period of 20 minutes in a week
- Take rest in between the sessions to help build and repair the muscles that are worked upon
How to start?
To begin with, one needs to realize that jumping rope is not only an activity or game for the young or children. Anyone of any age can start jumping the rope but at a gradual pace and technique that can include the following:
- Measure the length by standing right in the middle of it and extending it over your head to see that it crosses your head or not
- Then hold the handles firm
- Keep your shoulders loose and relaxed
- The elbows should be close to your body
- Do not bend
- Keep your back straight and head up
- Jump with less force and intensity to put less pressure on your knees and ankles
The aim of any exercise should be to do it with patience and discipline. Continuous skipping therefore is essential to notice the benefits and improvement in strength, endurance and agility of the body.
» Filed Under Aerobic Exercise
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