FUN EXERCISE TO DO TOGETHER: JUMP ROPE

by | 2017 | Inspiration, The Lills

When it comes to exercising, the two of us prefer working out together and in nature. One of our favorite exercises is jumping rope because it works out all of our muscle groups, it burns fat all over our bodies, it speeds up our heart rates and it’s fun. Plus, we can do this low-impact exercise almost anywhere.

There are many jump ropes to choose from. There are woven jump ropes with wooden handles, plastic beaded jump ropes, thin plastic “licorice” jump ropes and speed ropes that professionals use. We’ve also come across weighted jump ropes that help with building strength and endurance.

No matter what type of jump rope we use, we will still be working our forearms, quadriceps, gastrocnemius, hamstrings, glutes, abdominals and deltoids. This kind of conditioning benefits our other physical activities as well. Jumping rope develops coordination, foot-speed and it releases good endorphins in the body. We recommend jumping on a flat surface, outdoors. Avoid concrete, as it is hard on joints.

To size your rope, stand on the middle of the cord. If the bottom of the handles come up to your armpit, then you have a good fitting rope.

Beginners can start jumping rope at a steady speed for 10 minutes a day and increase over time to twenty minutes or two sessions of ten minutes a day. It is said that a person can burn up to 200 calories a day this way.

If you’ve never jumped rope, follow these instructions:

  • Find a longer jump rope, perfect for beginners (they are slower and make it easier to jump)
  • Loosely grip the handles with your fingers and have the jump rope behind you
  • Keep your hands together and your elbows close to your body
  • Swing the jump rope over your head and lift up your feet simultaneously by jumping, so the rope flies under them (it’s all about timing)
  • Jump just a few inches off of the ground and let your butt and hamstrings absorb the shock of the jump
  • Try just doing one jump at a time and when you feel you’re getting the hang of it, try two jumps in a row
  • With practice and repetition you will create muscle memory, as well as find a rhythm and speed that suites you

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