Believe it or not, the simple act of jumping rope for five minutes can do more for your overall health than running a 5K, taking a 45-minute spin class, or even jogging five days a week. Jumping rope improves bone density, breathing efficiency, mental sharpness. and decreases ankle and foot injuries. Learn how to use the jump rope effectively from Body Battle IGNITE creator - Lee Jimenez - in your daily workout routine.
1). Simplify Your Jump
Start with your shoulders down and relaxed, elbows close to your ribcage - not away, and your feet together like a pencil activating your core. Lift your heels as you bounce only off the first three inches of the front of your foot, keeping in mind the rope is only a few millimeters thick, so there is no need for big exhaustive jumps.
2). Add Speed to Your Jump interva
Now that you have your basic jump and youare ready for more, progress your 60 second jump rope with more jumps. Increaseyour speed with this three-round set:
- Round 1: Count how many successful jumps youcan do within one minute
- Round 2: Shoot for more than round one
- Round 3: Beat the number of jumps from yourbest round.
Eventually, your wrists will get strongerand faster as your endurance increases.
3). Improve Your Footwork
You have mastered your jump, and you feelgood about your speed and tempo, now let’s add some steps to really get yourheart-rate and aerobic threshold up. Adding footwork to your existing jump addsvariety to your workout, defines the inner thighs, calves, quads, and core morethan stationary jumping. Some examples footwork variations you can try include - scissor yourlegs, run, jump-jack, or high-knees through the rope
4). Work Those Arms
You got your jump rope technique, addedspeed, and mastered your footwork. Now, the versatility of your jump ropeallows for so many combinations for your upper body. Try the Criss-Cross Jump -Imagine hugging yourself where the opposite hand cups the opposite elbow. Ratherthan hugging your chest, hug lower towards your oblique’s, creating an X shapewith your arms. Quickly open your arms as you pass through the rope and repeat.
Now It’s Time to Be Patient
Putting in the work and time to master jumprope doesn’t happen over night. Use the intervals of 30 to 90 seconds toimprove your endurance and jump rope tempo. Overtime with consistent practice willhelp you will master all the jump rope tricks as you condition your body withthis full body workout.
