Losing weight by jumping rope: benefits and tips
Skipping has been a very popular pastime among the little ones for many years, but it has become even more so among adults and athletes after the Rocky films, where Sly used it as a training method. It was precisely the cinema that showed its potential to everyone, even those who are not fitness experts.
This athletic training methodology is followed by boxers, basketball players and tennis players, but, although it is extremely effective and ready to use, it is rejected by many, so much so that most gyms are even without ropes. Probably this distrust is due to the fact that it is thought to be a "boring activity: nothing more wrong! Jumping rope is less tedious than imagined, because, not only is it necessary to pay constant attention not to trip, but there are also different types of jumps and choreographies that can be done.
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Skipping rope: the best ones you can buy online
Gritin - Adjustable Skipping Rope
This rope is light and practical so you can train anywhere. It has non-slip memory handles, is easily adjustable with a 3m PVC-coated steel rope and has incorporated two 360 ° swivel ball bearings to ensure quick and effortless rotation.
Gritin - Adjustable Skipping Rope can be purchased on Amazon for € 7.99
BeMaxx - Professional Rope with Steel Cables
The BeMaxx rope has 2 individually adjustable steel cables, PVC coated and interchangeable (with a thickness of 3.4 mm - 2.4 mm and length 315 cm). Each of the handles has ball bearings with an ultra-light 90 ° rotation that makes the tool easy to use. Available, downloadable, there is also a training guide with the beginner plan of 12 weeks and 1 month of Premium access to the SUMMIFIT app.
BeMaxx - Professional Rope with Steel Cables is on sale on Amazon for € 14.99
Aerb - Jump Rope with Backlit Display
The peculiarity of this string is the presence, in the memory foam handles, of a double-chip precision sensor and a high quality bearing that ensure data recording, in the backlit display, only after a 360 ° rotation. You can track the number of jumps, the training time, the calories burned and you can set your own weight. The steel rope, covered with PVC, is adjustable and 280 cm long.
Aerb - Jump Rope with Backlit Display is available on Amazon for € 17.99
Morpilot - Smart Cord with Display and SkipJoy App
This is a real "smart rope": it can be connected to the smartphone with Bluetooth and has SkipJoy, a free app, which allows the measurement of the number of jumps, calories burned, duration of training and progress represented with daily / weekly / monthly / yearly chart. The PVC-coated steel rope, adjustable and 300 cm long, is rechargeable in 2 hours via USB and can thus be used for 30 days.
Morpilot - Corda Smart with Display and SkipJoy App can be purchased on Amazon for € 25.99
The benefits of jumping rope
The benefits that can be found if you practice this activity consistently are several. The first is certainly at the level of the cardiovascular system with the improvement of blood circulation, the stabilization of pressure, the decrease in blood sugar and cholesterol.
Since this is an aerobic activity, the calorie expenditure is quite high (in proportion to the fatigue you do!), Therefore it is excellent for those who want to lose weight and eliminate fat. In addition, it helps to develop coordination and agility in movements. It is mistakenly thought that the muscles involved are exclusively those of the legs, in truth it is a total body work: there will be muscles that will work to support and spin the rope, others to maintain the correct posture and others who will participate in the phases of the jump. Finally, it certainly serves to release all the tensions accumulated during the day and to improve the mood.
The most suitable clothing for jumping rope
Two words must be spent on clothing: it is important that it is comfortable, possibly made of natural fibers in such a way that it allows sweat to transpire, in order to avoid overheating of the body.
If you have large breasts, you need to wear a bra that supports it in the best way, the continuous jumps, in fact, in the event that the support is not adequate, could cause pain.
To conclude, let's also think about shoes: avoiding jumping barefoot, the traumas due to the support of the foot after the jumps would all affect the back and joints. In order to avoid this problem, it is essential to use well-cushioned sneakers.
Jumping rope: our tips
- The rope must be neither too short nor too long, an idea of what the correct size is can be obtained by standing straight, taking the ends in the hands and placing the half under the feet, shorten the rope until your elbow will not come to form a 90 ° angle, your forearm will therefore be perpendicular to your body. If it seems too short, lengthen it a couple of cm., But no more!
- As you jump, don't look at your feet, but stare at a point in front of you
- Try to keep your back straight.
- Spin the rope with the movement of the wrists and try not to move your arms too much by keeping the elbows close to the body
- Don't tense up - the looser you are, the easier it will be to jump rope.
- To cross the rope, you don't need to jump high, on the contrary, the smaller the jumps, the faster the execution will be. Once you have mastered the movement, you can try to diversify the jumps.
- It is important to keep water close at hand and drink small sips during the effort, preceding the feeling of thirst (when it arrives, it is already too late for proper fluid integration).
