Jumping rope is back in fashion! The reasons are simple: easy, convenient and helps you burn calories efficiently. Also, jump rope helps to strengthen the muscles of the body and the health of the cardiovascular system. And so that the exercises bring more benefits and are not so monotonous, you can try different types of jumps that estet-portal.com has collected for you in this article.
Jumping to the sides
Start with regular jumps, get into the right rhythm. After that, start jumping first to the left, then to the right, or vice versa. At the same time, the deviation from the center line in a jump does not have to be too large to be more useful.
Jumping legs together legs apart
After standard jumps in which your legs are brought together, start such jumps with your legs apart. Do not make too wide jumps – You should be comfortable with the rope without clinging to it with your feet.
Rope jumping with knees up
Such exercises, among other things, will help improve coordination, because jumping rope with knee raises is difficult precisely because you need to coordinate your body in time. As in the case of the previous exercises, start with regular jumps, and then begin in each subsequent jump to alternately bend your legs at the knees and raise them as high as you can. These jumps will help strengthen your core muscles.
Jumping "skier"
From the standard position for jumping rope, start jumping with one foot forward and the other – back and vice versa, as if you were skiing. Gradually increase the distance between your legs. Ultimately, your jumps should resemble the movement of scissors. It remains only to choose the right speed rope
Double jumps on one leg
There is nothing complicated in such jumps! Simply shift your body weight onto your right foot and jump on it twice while keeping your left foot in the air. Repeat jumps on the left leg. When you get used to such jumps, you can increase their number – so you can improve your balance and stability on one leg.
"Running" with rope
Collect the pace you need, and then from the standard position for jumping, begin to alternate legs in a jump over the rope. You should get a kind of run in place. Gradually increase the speed. The main advantages of such an exercise – improve coordination and strengthen the heart.
Jumping with turns
For the core muscles, this kind of jumping will be just a godsend. Keep your legs in the usual jumping rope position and twist them at the hips at a 90-degree angle as you jump. The upper body should remain motionless, the legs should be brought together. The angle of rotation can be increased as far as you can.
Always keep your muscles in good shape! Stay healthy!
Add a comment