How to Lose Weight with a Jump Rope
Don’t have time to go to the fitness center after work, or don’t have the motivation to take a training class every week? Go to a sports shop and buy a jump rope. Jumping rope or jump rope weight loss can burn 13 calories per minute, and is a great alternative to a quick and concise exercise.
Basic jump rope
Look for beaded or plastic straps. The plastic skipping rope is stronger than the cotton rope and can be rotated faster so the training can be more intense. This rope is also good for advanced jump rope movements, for example, one leg jump or one leg jump alternately.
Adjust the length of the rope to your height. It is important to use a strap that matches your height. To measure it:
– Stand in the middle of the rope. Extend the handle of the rope towards the armpit. Both lengths must reach your armpits.
– If the grip passes through your armpits, shorten and adjust the length of the string.
Jump on the waxy or wooden floor. This will prepare your lower body for impact jumps. Do not jump on hard surfaces (for example cement) because this will overload your knee and risk injury.
Practice basic jumps. Master the basic jumping technique before you try variations or other jumping techniques. Hold the strap with both hands at hip height and bend your elbows. Make sure both upper arms are close to the sides of the body. Pull your shoulders back and down to puff out your chest. Jump 2-5 cm from the floor so the rope has enough space to pass under your feet. Land with the base of the toes.
Place the elbows close to both sides of the body when turning the rope. The movement starts with your wrist and forearm, not the shoulder. Make rounds that are not bigger than 5 cm because more than that means you are jumping too high. Make a small jump consistently. Do 10-15 jumps to warm up and get a basic jump picture. If you feel tired before completing 15 jumps, drop the rope but keep moving your hands and jumping. As you practice, you will be able to jump without dropping the rope.
Practice jumping rope every day for 15-20 minutes. If you feel comfortable doing the basic jump, practice jumping rope once a day. Count the number of jumps you can take for 15-20 minutes. Don’t sacrifice jump techniques for speed. Make sure you maintain the elbow position when turning the rope and don’t jump more than 2-5 cm from the ground.
Combine basic jumps with body strength training. This combination will help you lose weight and improve your basic jumping technique. Try a series of 15-minute exercises to burn fat and build muscle. You need a jump rope, a timer, and a training mat.
Jump rope for 1 minute with both feet.
Do 20 lunge, 10 for each side.
Jump rope 1 minute.
Do 10 pushups.
Jump rope 1 minute with both feet.
Plank for 30 seconds.
Jump rope 1 minute. 10 seconds rest.
Repeat this sequence again, with a 1-minute break.