Jump to the Rope: 12 benefits, 8 tips and 5 routines

To jump to Rope It is no longer just children's thing in the courtyard of school or Rocky. More and more people are joining this practice. Personal trainers and coaches of crossfit Of all the world include it in their training sessions and, in this article, we are going to explain why. We know that it will cost you, but try to wait at least to finish reading this article before going to Buy your new one Rope. We start.

Benefits of jumping to Rope

There are so many that it is difficult for us to know which one to start, but we are going there:

It is a very sport comfortable because you can do it in any time and place. In addition, the necessary material It occupies very little space forks Easy to transport. It is ideal for the days of bad weather that you cannot run, but you want to train your aerobic capacity.

It's a Very complete cardiovascular exercise. The muscles and tendons of your legs, arms and core They will be strengthened with this discipline.

It helps you Improve concentration. You must stay attentive to follow the desired rhythm and speed without stumbling.

Reduces stress while Segregate endorphins. Great after an intense day.

Improves breathing. You need a good breathing to endure, little by little you will perfect it.

Help a keep a healthy heart. Doctors recommend the jump to Rope as a way of preventing heart disease.

You grow quickly. Practice the rope jump allows you Increase your stride and be faster in this and other disciplines.

Develop coordination. You will need it more and more as you add complexity. Your arms and legs should get along.

It does not require being physical. Except for injuries, anyone can practice this discipline with the aim of improving their abilities.

Provides fun to training sessions. Progressively increasing the complexity of routines and combining it with other sports, training will no longer be boring. You can forget to run daily.

Help prevent injuries Thanks to strengthens the muscles.

It is a cheap sport. As you have seen, it has multiple benefits for the little investment you need.

Jump to the Rope slim?

Weight loss is, in many occasions, what is most sought when choosing and practicing cardiovascular exercise. Did you really think we were going to leave this benefit out of the list? Here you have an extra advantage at 12 that we have already told you. Yes, the jump to the rope can help you lose weight, but no discipline is miraculous. It is necessary to record. And, in addition, for weight loss it is necessary to have a caloric deficit (burn more calories than you consume) and for this, you will have to carry a good diet and an active life.

Not everything is achieved with training time however demanding it is. In addition, there are always other factors that also have when seeing results on the scale -our hormonal state, for example. But quiet, that with effort, you are likely to take a joy the next time you get on, and if not, surely you will have noticed many improvements at the physical and aesthetic level thanks to the jump to the Rope. Not everything is the kilos. Although sometimes it costs us to accept it, you can look much thinner and slender despite the fact that your enemy the scale says otherwise.

How many calories are lost jumping to Rope?

According to different studies by specialists, With the jump to the rope you can burn between 300 and 450 calories in 30 minutes. Everything will depend on the rhythm and intensity of training. But also of each person, as we have mentioned in the previous section.

What to keep in mind when choosing a Rope

It may seem tan easy to go to a bazaar and buy the first Rope Let's see. But not. We must be clear what our goal will be when practicing the leap to the rope: Train strength? Or rather win in speed? The weight of the Rope It must be different depending on the answer to these questions. A light rope will help us to wear a faster pace, and a heavier will get us to make more effort. We can always get one that Allow us to add Lastres To add more difficulty when it suits us. It is also important that handles, in addition to comfortable, 360º turn To prevent them from getting hooked. You have to take into account too The thickness of the rope: A greater thickness, more resistance. And, of course, that the size of the Rope be adjustable. It is not the same as Midas 1.80 m as 1.50 m. Especially if you practice crossfit, That is one Rope resistant. The steel will be your best option. You can go through Our combas section To choose the one that best suits you.

Rope fast Bee Rope: Rope Made of aluminum with double bearing and without keys, it is the only Rope of the self -adjustable world. Ergonomic design for a good grip. Extremely fast and light.
Rope Anna Rope: Rope of jump made of aluminum with double bearing and option to add ballast. Ultra fast and ultra light.
Sphinks Rope: Rope manufactured in plastic with double bearing. Fast and light. Perfect for beginners and professionals.
Rope ABS-B: Rope Designed to develop speed, speed, agility and coordination. Rope PVC -coated steel to give maximum protection. Manufactured in ABS, with rotating system to facilitate the passage of the rope. Grip screw on the handle to make safety in the jump. Specifies for boxes for its adjustment capacity.

Tricks and tips to jump properly

Even if the children do it crazy and do not hurt, for adults this jump has a trick. You must take into account certain tips not to injure and get the whole game.

Move only dolls. The elbows must have them flexed at 90º all the time.

Adjust the size of the rope. To do this you must step on the center and stretch until the handles reach your chest. As you buy skill, you can shorten it, but never more than 5 cm.

It falls softly, with your knees somewhat flexed and with the tip of the feet. You will avoid a greater impact than necessary (if the soil is rubber based on concrete, better ... a Box It is the ideal site).

Keep your back on and core asset. Decreases the tension and risk of column injury.

Do not jump very high. The ideal is to jump a few centimeters, to be able to go at an adequate pace and endure more time without getting tired.

Train at intervals. To make it more fun, you can include the jump to the Rope within a Tábata or an HIIT training.

Combine it with other types of training. To obtain the best results, it is always better to combine cardiovascular exercises with force exercises. The Rope It is a very complete discipline, but it will not help you, for example, with muscle hypertrophy.