Surely you will have seen or many people in your gym that, during the muscle definition stage, after the weight routine they start to jump the rope. Jumping the rope is not something that was done only in the school yard, but it has great health benefits. Among those main benefits we see is that of losing weight and providing muscle toning.
In this article we will focus on explaining what are the main benefits of skipping rope and what the drawbacks.
Benefits of skipping rope to improve muscle definition
When we enter a stage of muscle definition our main goal is fat loss. During this stage of definition we have to maintain a caloric deficit that will help favor the loss of grasa but, in turn, we must ensure the maintenance of muscle mass. To do this, we need to establish a sustained daily energy deficit over time and that will help us lose fat progressively.
Weight training is still as fundamental as at the stage of muscle gain. It is the reason we give our body to be able to maintain muscle mass while we are in an energy deficit. Skipping rope can give some benefits such as extra calorie burning during a workout session. This is a very interesting and positive exercise for the health of our heart that favors the resistance of our muscles, resistance to cardiovascular and respiratory.
There are some people, especially newbies, who also gain some muscle toning with regular practice of this exercise. One of the main benefits of skipping rope is that all the muscles of the body work at once. In the upper part of the body we have a rotational movement of the rope that demands both the arms, shoulders and pectoral effort.
On the other hand, in the lower train we have to repeatedly jump for a more or less long time and a muscle contraction is established. In these repetitions the twins work to ensure a good cushioning every time the toe of the foot season with the ground. Muscles are continuously stabilizing and will be able to gain some muscle toning as fat is lost.
As for the abdominal part we find the need to adopt a good position in order to maintain balance during the practice of this exercise. This is how little by little you can be profiling your abs while reducing is the diameter of your waist.
Agility and endurance
Not only does it serve for those people who are in a fat loss stage but also for those people who intend to increase their athletic performance. And is that the rope is one of the fitness accessories that most calories help to burn per unit of time it is a high intensity activity in which the body needs to use a lot of energy reserves to carry it out.
Continuous practice provides good benefits of skipping rope in terms of cellulite. Since we are continually giving vertical jumps muscle tissues suffer a kind of massage that favors blood circulation and prevents against the appearance of varicose veins and problems in the veins.
By jumping the rope you can burn the same calories as an hour of running at an average speed. That is, for a person of 60 kilos, you can get to burn in an hour about 700 calories.
Gaining agility is also one of the benefits of skipping rope. And it is that at first it is not so easy to be able to coordinate your arms, feet and jump, in turn, at the right time. With the passage of time and the improvement in practice you can do this exercise with excellent quality thus improving your agility. You also work on taking body consciousness to increase the fluidity and synchronization of your movements.
The more experience you have in this type of exercises, the more you can improve posture and balance.
Tips for getting all the benefits of skipping rope
not enough just to pick up the rope and jump crazy. It is necessary to perform the technique well in order to optimize the results. Below, we will list a number of tips to be able to get all the benefits of skipping the rope and avoid possible injuries:
- The length of the rope should be adequate. To find out if this rope is the one that fits your height, we will put one foot in the middle of the rope. The grips should reach the height of the shoulders. This is how we make sure that the length of the rope is sufficient for our height.
- We need to put ourselves in a good position. That is, the pelvis should be firm, and the legs slightly bent over the joint of the feet. In this way, we avoid the effective extension of the knees.
- The only ones in charge of moving the strings are the wrists. We should not make movements with our arms. We’ll just be diverting the movement and overloading the muscles.
- It is necessary to prioritize taking small jumps rather than big jumps. This is how we guarantee that we can perform this exercise longer for greater calorie burning. With larger bags you get tired sooner and you can lose your balance.
- To add some exercise difficulty, we can pick up some ropes that are available to jump and have heavier grips or ballast anklets.
Some of the drawbacks that this type of exercise has is that it has a strong impact when performing the condition to our joints. This can eventually cause us to hurt the part of the legs above all the knees or hips. It is necessary to put on slippers that can absorb impact.
I hope that with this information you can know more only the different benefits of skipping rope.