But there is no need to give up! Here is an introduction to the calorie burning method, where fishing costs 1000 yen. It is a “jump rope”.
It is widely known that skipping rope is extremely effective as an exercise to improve cardiopulmonary function. Jumping for only a few minutes a day will tighten your body. Cardiovascular examination results after 10 weeks of 10-minute jumps per day have shown that it has been as effective as those who jogged for 30 minutes every day .
Equivalent results could be obtained in less time. So, just jumping up and down this exercise is a more efficient workout than running on the sidewalk.
It has also been found out that keeping a calm pace and performing rope skipping is equivalent to running a mile (about 1.6 km) in 8 minutes. It is a workout that can burn more calories per minute and gain more muscle per minute, compared to swimming or boating, even though it is a less stressful exercise.
“The health benefits of skipping rope are immeasurable,” said Jeremiah Maestre, a New York City rumble boxing trainer and a boxer himself.
“I can increase the strength of the cardiovascular system, and I can train my muscles, shoulders, arms, and legs at once …”
The fact that the effect spreads throughout the body is the best point of a workout using rope jumping.
“Of course it has a positive effect on the heart,” said Dr. Peter Schulmann, associate professor of cardiology and respiratory disease at the University of Connecticut Medical Center in Farmington, one of the world’s largest medical information sites “ .
“I can train my upper and lower body and burn more calories for a short time.”
Is it your first time skipping rope? First of all, get a standard and affordable rope jump and find your own rhythm.
“Let’s start flying in a simple way-starting with jumping on both legs simultaneously, then alternating one leg at a time, then jumping one leg, lifting the knee high and jumping, and this is a double jump. You may also want to increase your creativity with a jump (Chris Cross), try combining different types of jumps, if the rhythm is disturbed, don’t move the hand-held rope and use only the toe Let’s repeat, “says Maestre.
You don’t need much skill, budget or space to do an effective rope workout. You can have a good session when you want to do it in the garage, hotel room, park, corner of the office, anywhere. If even 15 minutes can be extracted, let’s try the “jump rope circuit” of Maestre’s “Shinden”.
Introduce the “Jump Rope Circuit”
As with boxing, it combines a 3-minute round and a 1-minute break between each round. We decide how many rounds we will do, but we will keep jumping for at least three rounds, with a one-minute break. Alternate high needs (thigh-lifting jumps), single-leg jumps (single-footed jumps), regular skipping, two-footed jumps (double-footed jumps), side-to-side jumps (side-to-side jumps), crisp crosses, And double under (double jump). Please do your best to be creative while switching, and not to stop. ※ War out time: 12 minutes in the
last 30 seconds of each round, seek the intensity and speed with the formation of double under (double jump), high needs (thigh lifting), and Chris Cross (Ayabi). Even if it fails, there is only continuation!
“I’m not perfect, so I can not fail. In such a case, I keep jumping with my toe and keeping it easy to return to the flow,” said Maestre.
Jump Rope Workout Plans