It doesn’t sound like that, but the jump rope hides multiple benefits, whether it’s for working your cardio, burning calories and fat, toning your muscles, for your balance and coordination, and even for everything at the same time!
Discover here the advantages of using the rope, as well as our tips for using it correctly and safely:
1 / WHY USE A JUMP ROPE?
Because it is practical!
Before even discussing the benefits for your body, the jump rope is first of all very practical:
– it is small, therefore easy to transport
– its price remains affordable
– you do not have to do very long sessions to feel the benefits
Want to know more?
To improve your cardio!
The rope first allows you to work on your cardio and your endurance . If you are sparring (fighting) with a partner, where you have to hold several rounds, or even if you are doing a cardio-boxing session with a punching bag, the cardio is called upon very quickly. Being able to go the distance gives more pleasure in the practice.
The jump rope quickly stimulates your heart rate and therefore helps build your heart. It is also a work in intervals, that is to say an intense activity followed by a period of recovery, exactly as for boxing or cardio-boxing. Alternating intensity and recovery is very effective in improving your endurance and your ability to recover after exercise.
To sculpt your body
Another, not insignificant advantage of skipping rope is that it helps you sculpt your body. Cardio exercise such as skipping rope is a great way to burn calories, including those stored as fat.
As the heart rate and respiration increase, all muscles are used because they need oxygen. The jump rope is therefore a very complete activity that allows you to work several muscles at the same time . This therefore allows you to tone your entire body: shoulders, arms, chest, abs, back, buttocks, thighs and calves! Some ropes, like the one sold in our boxing department , incorporating weights in the sleeves, to put more strain on the muscles.
We do not necessarily think about it, and it does not concern everyone, but the jump rope can also help fight against cellulite.. Indeed, the jumps move the skin, which has a massaging effect on the tissues and which therefore promotes blood circulation in the areas concerned. . It is an exercise where you have to jump in rhythm with the rope. For this, good posture (see below), balance and coordination are essential. You also have to tiptoe jumping, which helps with agility if you’re in a fight. As with everything, the more you do it, the more natural it becomes and the more you develop the right automatisms.
Finally, there are also the beneficial and significant effects on your posture, your balance and your coordination.
2 / HOW TO JUMP ROPE IN GOOD CONDITIONS?
In order to benefit from the benefits of the rope, there are first basic rules to follow to practice safely. :
First of all, you should know that jumping rope is an intense activity that quickly raises your heart rate. It is therefore necessary to have a minimum of physical condition. To do this, do not jump rope without your doctor’s consent and stop immediately if you feel any pain or discomfort.
– It is also very important to go gradually, depending on your physical condition and systematically observe sufficient recovery time between each series of jumps. It might sound obvious, but be careful to breathe evenly and not block your breathing – this is often a rookie mistake. Given the intensity of the exercise, be sure to have plenty of hydration on hand.
– It is necessary to put on sports shoes , first to protect your feet from the rope, but also to cushionthe jumps. Avoid jumping too high, to reduce shock waves. Practice jumping only a few centimeters, enough to let the rope pass. The surface you jump on should be flat, for stability, but not too hard for better impact protection.
– Having the right posture is also essential to practice safely, that is to say having the head, neck and spine aligned. Also keep your knees bent and jump on your tiptoes, to stay flexible and thus better absorb shocks.
3 / HOW TO ADOPT THE RIGHT POSTURE?
To use it well, you first need a minimum of space to turn the rope, especially above the head. The rope should also be adjusted to your height . To check, put one foot on the rope. The handles should be level with your armpits. If the rope is too long, you can adjust it and cut the excess rope, if your skipping rope allows, or just tie knots on each side.
Rhythm, coordination and posture are key
To effectively using your rope, the first step is to find your rhythm and coordinate the passage of the rope with your jumps. If you are just starting out, start jumping without a rope first, to adjust the height of your jumps and to find a rhythm that works for you. It is also an opportunity to perfect your posture: alignment of the head, neck and spine, stomach slightly tucked in, knees bent while jumping on tiptoes.
You can then take the rope and spin it next to you in one hand to coordinate your feet and the rope. Once you’ve found your rhythm, you can put the 2 together.
The position of the arms and shoulders is also very important
When you hold the rope in both hands, you also need to position your arms and shoulders well. For the shoulders, it’s quite simple, they must not move. It is your wrists and a little your forearms that turn the rope and set the rhythm of your jumps. Your elbows are bent and close to the body. Your wrists are away from the body, at your hip height and slightly in front of your pelvis. Go at your own pace The length of your jump series really depends on your physical condition. Again, take it gradually, at your own pace and without straining. It is a cardio exercise, so regular breathing is very important. Always observe a recovery time between each series of jumps and remember to hydrate.
4 / DISCOVER THE DIFFERENT JUMPING TECHNIQUES:
The main thing to remember is to do 1 jump per rope passage (except for the double jump technique).
Start with the basic jump . This is the essential technique to learn if you are just starting out. It’s about jumping both feet at the same time, to find your rhythm and master your coordination with the jump rope. As it is the simplest technique, it also allows you to concentrate on your breathing and therefore to better manage your effort, according to your physical condition. If you only do this technique at the start, it is fine and very effective. Mastering the basics is essential before trying more complex exercises.
When you feel more comfortable and if your physical condition allows it, you can vary the exercises and the pace, with more technical jumps. However, for all techniques, always start with the basic jump to get into the rhythm, then you can change the jump.
Here are the most famous jumps:
– The boxing jump: it is about hopping (not too high from the ground) from one foot to the other. You can jump on the same foot several times before switching to another foot.
– Running jumping: you change your foot with each passage of the rope, as if you were running.
– The side jump:jump both feet at the same time, starting with the basic jump, then to the right, then to the left and so on with each passage of the rope.
– Double jump: the idea is to make 2 rope passages for each jump. For this it is necessary to jump a little higher.
THE MORE YOU DO IT, THE MORE NATURAL IT BECOMES
As with any activity, practice brings mastery of the gesture. If you are a beginner it may take a little patience, but focusing on the basic jump will help you progress faster and have more fun.