Website design By BotEap.comMost people have never attempted a jump rope workout.
Website design By BotEap.comWhen was the last time you jumped rope? For most people, the answer would be to go back to elementary school or possibly high school. It’s actually a shame, because it’s a very efficient form of exercise. Most people could easily walk for 15 minutes, but less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, other than boxers, have seriously used the jump rope to achieve peak physical condition.
Website design By BotEap.comWhat muscle groups are worked?
Website design By BotEap.comJumping rope will seriously work every muscle in the body. I am convinced that it will expose its weak links. Honestly, I think my whole body ached. My calf and abdominal muscles ached especially. As a side note, I’ll say that jumping rope will help you on your quest to get super ripped abs. Your core is really worked hard as you have to use your abs to stabilize your entire body to help you propel your body through the air.
Website design By BotEap.comHow jump rope helps your body release fat burning hormones.
Website design By BotEap.comHGH is a natural hormone that your body releases to burn body fat. You have probably seen many advertisements for pills that will help you increase your natural HGH levels. This was very popular about 5 years ago, but you don’t hear much about HGH anymore. A high level of HGH in your body is the fastest route to burning body fat! Unfortunately, low intensity cardiovascular exercise will not help your body to release HGH. The best way to increase HGH is to perform high intensity cardio for approximately 30 to 60 seconds, followed by a minute or two of walking or low intensity cardio. This is called high intensity interval training.
Website design By BotEap.comWhat type to buy?
Website design By BotEap.comI recommend getting a “speed rope”…these are around $15 at most sporting goods stores. They are plastic strings without beads. You also don’t want to buy the weighted strings. Get a jump rope that is adjustable. You’re going to want to set the rope at an optimal level to jump quickly without hitting your head. If it’s too long, you won’t be able to jump at a fast pace.
Website design By BotEap.comHow to adjust to the correct height:
Website design By BotEap.comYour first two weeks of the program, take time to learn the skill
Website design By BotEap.comMost beginners “double bounce” between rotations. This actually allows them to rest their core a bit as well as their calf muscles between rotations and means they have a low level of core fitness. You’ll want to jump clean between each rotation and keep your abs and core engaged.
Website design By BotEap.comYour arms should barely move when you jump rope. The rotation of the string should come from the movement of the wrist. If you want to increase the speed of the rotations, simply increase the tension of the circles your wrist makes (this will make more sense when you start jumping rope). The goal for your first two weeks of jumping rope is to get to a point where you can jump rope for 5 minutes straight without having to stop and start over. This means that if you have to stop because the rope hits your feet, you have to start over from scratch. You’ll also want to be able to jump rope by alternating feet, so it looks like you’re running.
Website design By BotEap.comA great 15 minute workout that you can customize to your liking
Website design By BotEap.comNote: For the 60 second sprint, you can do it by running, you can learn to twist the rope twice for each jump, etc. As you progress, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, use a treadmill or stationary bike for 20 to 30 minutes after your jump rope workout. Oh yeah…you might need a towel…you should be sweating like crazy!
Website design By BotEap.comHit this routine hard and you’ll start to see definition all over your body!
