If you have been looking to try something new in your workout routine, jump rope may just be the answer. Not only does it require a minimal financial investment, but it is also a very effective workout. All you need is a jump rope and an open space.
Yes, jump rope is no longer only for your younger siblings. With a bevy of fancy footwork to incorporate into your routine, it is also super enjoyable for adults. It has several significant benefits: toning the body, weight loss, improving coordination, and more.
However, before you get your rope and start skipping away, remember injury prevention is vital. There is no worse feeling after having an exciting workout, waking up with strained and painful muscles. Protect yourself using these top five tips of jumping rope properly.
Get The Rope That’s Right For You
There is no one size fit all approach to jump rope. The market has different kinds of jump ropes that cater to various purposes. Therefore, before you purchase your jump rope, you first need to understand what you want to achieve.
The most inexpensive ropes are usually ordinary ropes that are designed not to do anything. Thus, no matter how tempting the deal is, steer clear. Either get speed ropes intended for advanced and fast-paced moves or weighted ropes for upper body workouts such as boxing.
Warming Up Is Key
Don’t shock your body. It’s time to stop doing your workout routine without having a warm-up or cool-down session. Jump rope is a high-intensity activity that works out the entire body all at once, with emphasis on the legs and forearm muscles.
Keeping this in mind, it is essential to be kind to your body before undertaking it through strenuous activity. Start with some exercises such as jumping jacks, squats, shoulder rolls, and wrist rolls. Your muscles will thank you later.
Maintain A Proper Arm Position
While this is about to sound like a math lesson, we can assure you it is super easy. You need to be strategic about the placement of your arms. Ensure they are at a ninety-degree angle at waist length, keeping them away from your sides.
The goal is to make a perfect circle around the entire body while your jumping rope. Next, emphasize your wrists. They should be moving the jump rope, not your arms or shoulders, to ensure your arms get a proper workout.
Get Your Basic Footwork Right
Your feet are the second most crucial part of doing jump rope. Ensure you stay on the balls of your feet using your calves to lift you from the ground. What you should avoid doing is using the strength of your heels and knees to jump off.
Secondly, ensure your knees are slightly bent and jump somewhat higher from the ground. Use the thickness of your rope to guide you. If you jump higher than that, you will expend more energy, making you tired faster. The aim is to jump quickly for longer.
The Whole Workout
Now that you’ve gotten the basics down, it’s time to focus on the workout. This is especially important if you are a beginner. If you’re feeling inspired after watching several YouTube videos for jump rope body transformations, please pause and breathe.
Start with short workouts to build endurance into jumping rope for a longer time. Remember, nothing good ever comes from pushing your body too hard, be patient with yourself. Give yourself plenty of time to rest and re-energize to build a consistent workout routine.