Jumping rope works just about every muscle in the body, including muscles that rarely get used. Your core really gets worked hard since your abs have to contract to stabilize your entire body as it propels through the air. Jumping rope also helps release your fat burning hormone (HGH). Used by professional boxers, Olympic athletes and school children alike, jumping rope is a highly effective workout that is simple and readily accessible. Jumping rope can be performed almost anywhere, and can be made as easy or as challenging as you want. Once you have mastered the basic technique, and can keep the rope turning for more than a few minutes, you will see numerous benefits from your jump rope workouts. Jumping rope is a “Plyometrics exercise“.
Choosing the right Jump Rope
If you’re a beginner, grab a heavy PVC rope (available at most sporting-goods stores; test the weight by hand). Its weightiness will make you jump more slowly. As you advance, switch to a lighter PVC version, which will let you jump faster, increasing intensity.
How to Jump Rope
- Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
- Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
- If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
- To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.