Rope Jumping-Calorie Burner

Noorulain IftikharRope jumping0 Comments

 Jumping rope is a great calorie-burner. Burn 135 calories in just 10 minutes with this jump rope workout. You’ll also sculpt your shoulders, chest, arms, and legs. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.

“You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging.”

“It’s certainly good for the heart,”

Said by Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington.

“It strengthens the upper and lower body and burns a lot of calories in a short time, but 25435164-Black-silhouettes-of-jumping-rope-vector-Stock-Vector-rope-jump-silhouetteother considerations will determine if it’s appropriate for an individual.”

Requirements for Rope Jumping

Firstly get a Rope, in markets ropes which are particularly made for this purpose (Rope Jumping) are available.

  • Adjust the rope by holding the handles and stepping on the rope.
  • Shorten the rope according to your height – neither too tight nor too loose. To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.
  • Properly fitted athletic shoes.
  • 4 by 6 foot area and about 9-10 inches of space above your head.

Try this on wooden floor, exercise mat but not on carpets, grass etc which can cause injury and reduces the impact.

How to jump rope

It demands (and builds) coordination. Initially, you should practice foot and arm movements separ946bc4346f15b5a2cef148a55ef59d14ately.

  • Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
  •  Practice jumping without rope.
  • Put the two together. You’ll probably do well to jump continuously for one minute.
  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.

Things to remember while Rope Jumping

  • Jump on the Balls of your feet

When you jump rope, try to softly jump up and down on the balls on your feet and heels should never touch the ground – that’s why it is a serious workout.

  • Relax ,Don’t Jump too High

Don’t try to jump too high it can cause injury. If you want to be in a rhythm and want to jump more than 30 seconds without burning out, keep your jumps as small as possible that only the rope can slip under your feet.

  • Arms/Shoulders Swinging for Rope

Jumping rope is all in the wrists. Jumping rope is all about the efficiency of the revolutions. You don’t have to use your arms and shoulders while jumping very high – Use your wrists in a circular motion only to revolve the rope. Jumping rope becomes a VERY difficult cardio activity – if you are using your arms and shoulders as well.

  • Correct Rope Length Usage

The handles should reach your sternum – you bisect the jump rope by putting it under your feet. Much higher, or lower will affect the rhythm and make jumping rope much harder.

  • Hands’ Position

Hands’ position dependent on the length of the rope. Hands should be slightly above the’ Waistline’. Hands should be placed about a foot from your sides and about waist level. Arms should be comfortably bent.

  • Rhythm

Depends on what feels comfortable and what type of workout you are doing. You can really jump rope as fast as you want, but getting in a rhythm can make jump rope easier and more fun and pleasing to watch.

  • Practice

A varied exercise routine – developed by Edward Jackowski, PhD, author of Hold It! You’re Exercising Wrong. Uses rope-jumping intervals, initially 50-200 repetitions, in a combined aerobic and strengthening program.

How to prevent injury

“The real key is to make sure you jump properly,”

Said by Roger Crozier, teacher at physical education at Fox Run Elementary School in San Antonio, Texas, and coaches a competitive jump-rope team.

According to him,

“Stay high on the toes. When you walk or run, you impact your heel. With rope jumping you stay high on your toes and use your body’s natural shock absorbers.” Crozier says rope-jumping is lower impact than jogging or running if done properly. If not, it’s considerably more impact.

“Beginners usually jump higher than necessary. Shouldn’t come more than one inch off the floor. Shoes and jumping surface are important. As with all exercise, warming up, stretching and cooling down are important. How you jump will determine the impact on your body.

Crozier says some parents become inspired to jump rope after watching their kids. “They’re usually amazed at how hard it is,” he says.

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