A jump rope can be used as part of an exercise routine, in addition to being used by children on the playground. There are many ways to exercise with a jump rope. By jumping rope for exercise, you open up the possibility of getting a great cardio workout, as well as toning up your entire body.
Jumping rope is a wonderful way to exercise all major muscles in the body, and it also provides amazing cardiovascular benefits. In addition to providing cardiovascular benefits, jumping rope is great for endurance. If you are training for a long race or just need to get in better shape, jumping rope will help you improve lung capacity. There are several basic rope jumping techniques that you should know before you begin your workout.
1. Basic Jump
This jump is done by swinging the rope from behind you over your head and forwards coming up under your feet as you jump over. This is the jump that is most commonly done by children on the playground.
2. Criss Cross Jump
The criss cross jump is a jump that starts off as a regular jump. You swing the rope over your head from behind you, and as the rope comes past your chest, you cross your arms over watch other and continue to jump over the rope. The jump will stretch and tone your arms as well as legs.
3. Jogging Step Jump
When doing this type of jump, you swing the rope over your head and as you begin to jump, alternate your legs, and begin a jogging motion.
4. Circuit Training Jump Rope
To have a intense workout, try including additional exercises to your basic jump rope plan. You can begin by jumping 50 jumps of the rope. Next, you can do 15 squats followed by 10 push-ups. Repeat 3 times and rest afterwards. This exercise can be done everyday.
5. Side-to-Side Jumps
Once you have done the basic jump, you can try jumping from side to side. This can be accomplished by jumping over a line that can easily be drawn with chalk or created with colored tape. By jumping from side to side, you increase the amount of fat burned and tone up the sides of your body.
6. Speed Jumping
This jumping exercise will require you to stand in front of a timer or clock. You will need this timer so that you can time yourself in between intervals and as you jump. Begin by warming up. Jump continuously for about two minutes; these jumps do not have to be extremely fast. After the two minutes, take a 30 second break then begin your first set. Jump as fast as you can for one minute. After the minute is up, rest for 30 second and repeat this 10 more times.
It is important to remember to stay hydrated before during and after your jump rope workout. Before your workout, be sure to drink water at least 2 hours prior to working out. This will ensure that your body is well hydrated. During your workout, be sure to drink some water every 15 minutes. After you complete your jump rope exercise, drink at least 16 ounces of water to make up for the body weight lost during the workout.