Be Slim with Jumping Rope

Do you know that 15 minutes of jump rope is equivalent to 30 minutes of running? Quick, put on your sneakers to find the line, the skipping rope is waiting for you!

WHY USE A ROPE?

You have chosen to invest in a skipping rope? You are quite right! This simple and comprehensive exercise is formidable to lose weight. Its advantages are

  • Increase endurance and strengthen the heart
  • Tone the body harmoniously and globally
  • Fight cellulite, moving tissue
  • Burning calories
  • Improve balance and quality of support
  • Correct posture
  • Developing muscular coordination

 

15 MINUTES WITH JUMPING ROPE

Here is a circuit of 3 exercises with skipping rope that you will have to repeat 5 times in total. You will perform 15 minutes of jump rope per session. Reproduce these exercises 3 times a week (ideally in the morning). Complement them with a muscle building activity to optimize the results (ex: bodybuilding or thigh-abdos-gluteal courses …). Put on a good pair of fitness shoes (mandatory to absorb shocks and avoid lesions), think about hydrating well … and it’s time for a real skipping rope session!

Instructions for Rope Jumping

  • In case of hip, knee, back or joint problems, seek medical advice
  • Respect a space of practice sufficient to avoid any risk of injury
  • For women: wear a suitable sports bra
  • Adjust the rope correctly: Place a foot at the middle of the rope and lift the handles upwards along the body. For a beginner, the handles should arrive at shoulder level.

THE GOOD POSTURE TO JUMP ON THE ROPE

  • Align the neck, head and spine
  • Keeping the stomach retracted (slight contraction of the abdominal muscles)
  • Shoulders are low
  • The elbows are close to the body and the forearms almost 90 ° to the arms
  • In the continuity of this posture, the hands slightly forward of the pelvis
  • Always maintain a slight flexibility in the knees (except in exceptional cases)
  • Always jump on tiptoe

EXERCISE 1: THE STEP OF RELAXATION

As the name suggests, this is one of the least engaging exercises to rope skipping. For beginners, it will be, once mastered, one of the flagship exercises of their practice. For more experienced practitioners, it can be used as a warm-up and as a recovery exercise between two exercises.

Execute the exercise: jump over the rope while receiving your left foot. When the rope passes over the head, press your left foot again, throwing your right foot slightly to the left, Outside. Then jump over the rope as you get on your right foot, with a slight jump while the left foot is out. Alternate the feet, receiving each time on the toe of the foot, and making a small jump. In summary, jump and bounce on left foot, then jump and bounce on right foot.

 

Breathing: Inhale during the call phase, blow during the jump.

Repetitions: 30 seconds of jumping, 30 seconds of recovery. 

To go further: when you master the relaxation step, add variations. On the basis of 30 seconds of effort: start with 10 seconds of no relaxation then chain with 10 seconds of knee climbs (alternate knee right, left knee), finally finish with 10 seconds of buttock heel.

 

EXERCISE 2: THE FULL TWISTER

This exercise is simple to carry out technically but requires a non-negligible physical commitment (more intense than the step of relaxation).

Exercise: jump over the rope with your feet together and pivot your pelvis to the right without moving your upper body, then get on tiptoe with your knees slightly bent. Repeat the other side by pivoting the pelvis to the left and so on.

Breathing: Inhale during the call phase, blow during the jump.

Repetitions: 30 seconds of jumping, 30 seconds of recovery.

 

To go further: when you master the full twister, try this variant. On the basis of 30 seconds of effort: start with 15 seconds of full twister then chain with 15 seconds of step (here you climb the knee of each leg at the waist, and this with each jump).

EXERCISE 3: THE STEP

Depending on the intensity with which it will be performed, it is certainly the basic exercise that will require the biggest energy expenditure and the biggest cardio-vascular work.

Exercise: this exercise is often carried out at a steady pace, but as with any movement, we adapt according to our objectives. Here, you climb the knee of each leg at the waist, and this with each jump.

Breathing: Inhale during the call phase, blow during the jump.

Repetitions: 30 seconds of jumping, 30 seconds of recovery.

EXERCISE 4: THE JOGGING STEP

Exercise: In this exercise, you must tap the toe (or heel) of each leg in front of you. Tension the point of your left foot in front of your right foot, then the one of your right foot in front of your left foot.

Breathing: Inhale during the call phase, blow during the jump.

Repetitions: 30 seconds of jumping, 30 seconds of recovery

To go further: when you master jogging, add variations. On the basis of 30 seconds of effort: start with 10 seconds of jogging and then join in 10 seconds of no relaxation (bounce on left foot, then jump and rebound on right foot), finish with 10 seconds of chisel (Jump with the right foot forward at the 1st jump then reverse the position and put the left foot forward at the 2nd jump).

You have understood, the skipping rope is THE good fitness accessory to find the line. In a minimum of time, you burn a maximum of calories! And you, have you ever tried it?

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