Jumping rope is the ideal stamina training and additionally burns a lot of calories. An often underestimated sport, which scores with some advantages. Low material costs, low time expenditure and due to the high calorie consumption an efficient whole body workout which supports weight loss.
SN/ pixabay hans Jumping rope trains the whole body and is the ideal sport for losing weight due to the high calorie consumption.
Benefits and effects of rope skipping
Jumping rope is a highly efficient whole body workout for men and women, which uses important muscles. Regular rope skipping improves endurance, coordination, balance, agility, dexterity, speed and strength. In the strength area, muscle building takes place mainly in the leg muscles. The sport of jumping rope is also perfect for losing weight, because the calorie consumption is very high and thus the kilos fall quickly.
Furthermore, this form of training is more effective than a round of jogging, because you train the lower leg, thigh and trunk muscles evenly together. Jumping rope instead of jogging brings advantages not only from the physical point of view, but also in terms of time spent. Jumping rope burns almost twice as many calories as jogging in the same amount of time. The time required is lower, but the consumption of calories is high.
In addition, the training form with the jump rope offers a number of advantages, including little space during exercise, weather independence, low material costs (even better ropes cost a maximum of 15 to 20 euros) and the time factor.
The right technique for jumping rope
Many beginners stop rope skipping before they have even tried it properly. But there are also some reasons for premature frustration – wrong equipment, rope or footwear for example. Mostly, however, it is due to the wrong technique and the lack of rhythm to do so.
The right technique is strongly dependent on the wrist movement. The rotation of the rope comes from the wrists, while the shoulders and forearms remain stiff. In contrast to shoulders and forearms, the ankles must be flexible and loose. The jump as well as the landing is done on the forefoot, this cushions the movement. When jumping rope, lightness of foot is relevant, so the quieter the forefoot touches the ground, the better. The height of the jump should be between 2-3 centimeters, the higher the faster the fatigue occurs.
SN/unsplash Little material and time required and therefore the perfect sport for those who want to reach their goal quickly.
Sport with high calorie consumption
The calories tumble almost by themselves when jumping rope. It is not necessary to do any extraordinary exercises. Normal standing jumping is most effective for burning fat. A 15-minute workout with the jump rope has a calorie consumption of 150 calories, which results in a duration of one hour ca. 600 calories. In comparison: only with 30 to 40 minutes of jogging one reaches approximately the same calorie value. Each additional minute of 60 jumps burns another ten calories. The faster you naturally swing the rope while exercising, the more calories you burn.
Thanks to this high calorie consumption, many people use this type of training to successfully lose weight and get fit. Jumping rope is good for the figure, helpful for thin legs, a tight butt, a flat stomach and additionally reduces cellulite.
The right equipment for the workout
The equipment of a rope skipping training includes the appropriate shoes, a skipping rope, comfortable sportswear and if available a mat.
The most relevant are the rope and the shoes. But which rope or shoes are best for jumping rope?? When using a rope, make sure that it has handles, so that it can be swung optimally from the wrist. This is why the classic hemp ropes are not recommended in school gyms.
Now for the right footwear. When jumping rope, running shoes rather than indoor shoes are recommended, because they are better cushioned and thus the weight is better absorbed. At the same time it is easy on the joints and ligaments. Another tip that is easy on the joints is the ground. The best way to jump rope is on the ground or on a mat. If it’s just a short workout, you can do the sport on pavement as well. Less recommended is to train on the grass, because the ropes are light and thin and can quickly get stuck. Professionals can also jump barefoot, but since the forces on the joints are very large, beginners are advised not to do so. Because jumping rope takes up little space, you can easily exercise at home in your apartment.
The optimal rope length
A frustration, as mentioned above, can also be the wrong rope length. In order not to give up early with the jumping there is a quite simple trick for it. Both hands take one end of the rope at a time and the elbows rest close to the body. Then you stand about shoulder width in the middle of the rope and start to lift your arms. If the elbows are at a 90 degree angle, the length of the rope is perfect and you can start training.
Rope skipping in Austria
Rope skipping is not only a fitness sport, but also a competitive sport. In the 70s the trend sport came from the USA to Europe – by the small material and place expenditure, Rope Skipping finds also in the mass sport ever more approbation. The Austrian Gymnastics Federation (oFT) has had a separate section for rope skipping since the early 1990s.