4 Jump Rope Exercises to Lose Weight
No time to run? Jump! Jumping rope is even more energy efficient than running. In fact, 15 minutes of rope exercise is equivalent to half an hour of running. A discipline that, combined with a healthy lifestyle, allows you to lose weight and refine your thighs. The practice of jumping rope is also economical since the ropes are accessible from around six euros. To choose a good one: choose handles that adapt to the shape of the hands and find a model with the right length.
To do this, simply place one foot at the middle of the rope and raise the handles up along the body. For a beginner, the handles should reach shoulder level. For a sportier practice they can be lower. Here are four simple exercises you can do at home.
The classic jump
Jump by contracting the abdominals to spare the pelvis as much as possible and avoid arches in the kidneys. The basic exercise consists of jumping with feet together. In short: jump on both tips of your feet at the same time during each turn of the rope.
The advantage of the exercise: targeting the calves specifically. The difficulty: going the distance on this exercise is very difficult. It is therefore necessary to alternate.
The left foot / right foot jump
Jump over the rope landing on your left foot. When the rope passes over the head, lean on the left foot again, throwing the right foot outwards before landing on the latter. Alternate jumping and bouncing left, then right. Don’t forget to inhale during the take-off phase and exhale during the jump. Do the exercise in phases of 30 seconds then recover 30 seconds and repeat the exercise.
Jumping on one foot
Once you are familiar with the rope, you can try your hand at jumping on one foot. Begin the exercise with 10 to 50 repetitions on the same foot and alternate. A physically demanding exercise but which helps to erase muscle imbalances in the calves. It also contributes to the increase of athletic capacities since the weight of the body is distributed on a single leg.
The rotating jump
If it is not too complex to achieve on the technical level, it requires a total physical commitment. Jump over the rope with your feet together and pivot your pelvis to the right without moving your upper body. Repeat on the other side by pivoting the pelvis to the left. Be careful when landing: this is done on tiptoe with the knees slightly bent. Duration side: 30 seconds of jumps, followed by 30 seconds of recovery.
