Are skipping rope exercises effective? What time of the day is it best to jump and should you do it every day for half an hour or an hour every other day?
Training with a skipping rope, due to the high intensity, is better to be performed in the afternoon. Don't forget to warm up and stretch your main muscle groups afterwards. The optimal warm-up is 10-15 minutes of low jumps performed to the rhythm of your abilities. Take your time - posture is more important than pace - try to have your stomach tucked in, shoulders retracted, keep your elbows as close to your body as possible and your hands slightly away from your body. Jump on your toes, not all your feet! Change your jumping pace during exercise. Start with a few slow jumps, then do 10 quick jumps, then 10 slow jumps etc. Also change your technique, for example every other spin of the rope, cross your arms in front of you and make another jump, another basic jump, then cross your arms again. The exercise requires practice, don't be discouraged if the jump rope becomes tangled; regular training will keep you under control. Aim to do 3 sets of 40 repetitions with half-minute breaks. You can also jump on one leg. You will develop a sense of balance. Bend your knee, make a jump, and on the next spin of the line, change the leg. Better to practice changing legs after each jump than to jump on the same leg all the time. Do 3 sets of 40 jumps, with 30-second breaks. The time and length of training depends on how you feel and trained. Also, try to combine your skipping rope training with exercises to strengthen your legs, such as squats, lunges, and exercises to strengthen the muscles of the arms, chest and abdomen. Such a balanced training will make your body supple, elastic, strengthen your calf muscles, burn some fat (half an hour, not too intense training with a skipping rope is a loss of 200 - 300 kcal), improve circulation, balance yourself, strengthen your joints (under provided that you exercise on a stable, relatively soft and flat surface, otherwise you may get injured)
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-BandAcademy, co-author of ReebokBalancePilates, Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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