How to Jump Rope for Weight Loss

How to Jump Rope for Weight Loss

 

Don’t have time to head to the gym after work, or not motivated enough to commit to an exercise class every week? Head to your local sports store and pick up a jump rope. Jumping rope burns up to 13 calories a minute, and is great for a quick workout on the go.

 

 

 

 

 

Look for a beaded or plastic rope. Plastic “speed” ropes are more durable than cotton ropes and whip around faster, which will create a more intense workout. They’re also good for doing advanced jump rope moves, like the single leg jump or the alternate foot jump.

 

 

 

 

Measure the rope to your height. It’s important to use a rope that fits your height. To measure the rope:

Stand in the middle of the rope. The handles should extend to your armpits.

If the handles go past your armpits, cut and adjust the length as necessary.

 

 

 

 

 

Practice a basic jump. Master the form of the basic jump before you try any variations or tricks.

Hold the rope with your hands at hip height and keep your elbows slightly bent. Make sure your upper arms are close to your sides. Roll your shoulders back and down and keep your chest out.Jump one to two inches off the floor, giving the rope just enough space to slip under your feet. Land on the balls of your feet.Keep your elbows close to your sides as you turn the rope. The movement should come from your wrists and forearms, not from your shoulders. Make turns that are no bigger than two inches, as any bigger will cause you to jump too high.Make your jumps small and consistent. Do 10-15 jumps to warm up and get the feel for the basic jump.If you get tired before you finish 15 jumps, drop the rope but keep your arms and legs going. You can work up to using the rope full-time.

 

 

Jump rope every day for 15-20 minutes. Once you feel comfortable with the basic jump, practice jumping rope once a day. Keep track of how many jumps you can do in 15-20 minutes.

Don’t sacrifice form for speed. Make sure you keep your elbows in as you turn and you do not jump higher than one to two inches off the ground

 

Do side to side jumps. Hold the jump rope in the correct position. Jump a few inches to your left as you swing your rope. Then, jump a few inches to your right as you swing the rope. Get into a rhythm as you jump from side to side.[

Practice 10 side to side jumps, or as many as you can do in one minute

 

Practice alternate foot jumps. Instead of jumping with both feet at once, alternate your feet, as if you are running in place. Keep your knees lifted to the front and try to jump a little higher than 1 inch off the floor. As you land, stay on the balls of your alternate foot jumps, or as many as you can do in one minute.

 

 

How to Jump Rope for Weight Loss

 

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