Get to Know the Benefits of Jumping Rope
Jumping rope is a complete aerobic exercise, because it works out your entire body. By doing it constantly, you will see all the benefits of jumping rope and keep your body fit and healthy. This exercise is so simple to perform that you will get the hang of it in a very short time. Understand the benefits of jumping rope and see excellent results in no time.
Improves blood circulation
Jumping rope helps your blood to flow better through your arteries, decreasing your risk of suffering from a stroke.
Better cardiovascular health
While jumping rope benefits both men and women, the advantages for men are actually greater. It lowers the blood pressure and the heart rate, while increasing oxygen consumption.
If you want to lose weight, jumping rope is ideal. You will manage to burn approximately 300 calories in 30 minutes.
Develops lung capacity
You will receive more air into your lungs, facilitating breathing and avoiding respiratory diseases. Additionally, your physical resistance will increase.
Helps to avoid stress
Jumping rope fosters a positive attitude, which allows you to face difficult situations and helps you to avoid diseases caused by stress.
Jumping rope will also help to remove stress, thus you will eliminate the toxins from your body.
Additionally, you can work all of your senses and mental concentration, making your brain coordinate all of the movements of your body.
Increase speed and agility
You will develop muscle fiber. Muscle fiber is responsible for your quick reactions and providing agility.
Recommendations for jumping rope
The following advice will ensure that you can enjoy all of the benefits of jumping rope.
- Perform warm-up and stretching exercises.
- Start little-by-little, if you are not used to it.
- Accelerate your jumping rhythm as you exercise.
- Combine this routine with other types of exercises.
- Use appropriate clothing and footwear for this activity.
- Have a plan to achieve your goals.
- Keep a good diet.
Six effective jumping techniques
With a good technique and the correct position for when you jump rope, you will be able to master it quite quickly.
1. Hold your head up, and look straight ahead, not down.
2. Your knees should be slightly bent and your torso straight.
3. Your elbows should be close to your body.
4. In order to spin the rope, do it with your wrists and not with your arms.
5. Wear comfortable shoes with a suitable sole, to help you cushion the jumps.
6. The jumps should be around three-four centimeters off the ground. To jump, you must push yourself off with the tips of your toes, and also use them to absorb the impact when you touch back down.
Benefits of jumping rope
Among the benefits of jumping rope is that you do not have to go to a gym, or pay to do the exercise, because you can do it anywhere and in a small space too. Other advantages offered by this fantastic discipline include the fact that it is very entertaining, which gives you a mental break. Additionally, it can be done by both beginners and professional athletes.
Types of basic jumps
You must start off with basic exercises, and then you may increase the length of time and integrate more jumps into your routine. This way, you will find it easier to jump, and at the same time you can enjoy it more. The different types of jumps include: jumping with your feet together, alternating your front foot, alternating bending your knees, opening and closing your legs, alternating your heels, and jumping from side to side.
Disadvantages of jumping rope
The impact your body suffers when you fall can injure your joints or knees. Your hips are also prone to serious damage. Therefore, it is essential to wear appropriate footwear. Additionally, if you want to gain muscle, this is not a good exercise for you, unless you combine it with anaerobic activities.
Using the correct rope
You can choose a rope with either a cotton or plastic string. The plastic string is the most recommended, due to its speed, which provides a more intense exercise. Additionally, the rope length must be appropriate for your height. Stand right in the middle of the rope and hold the handles up and to the height of your armpits. This way, you can determine the correct measurement.
The floor you jump on must be made of wood or polished, in order for it to better withstand the impact of the jump. Today, this activity is a great, cost-free alternative for many effective exercises. So, go ahead and jump rope to maintain a healthy and active lifestyle.