subject: Jumping Rope To Get Your Body In Shape [print this page] Jumping is a great way to strengthen the muscles in your legs, hips, and butt. It can also help you to strengthen your heart, reducing your risk of disease.
There are two fantastic ways to get your jumping workout in. The first is through the use of trampoline, and the second is through a jump rope workout!
Jumping rope is a minimal time, high calorie burning exercise. In fifteen to twenty minutes jumpers can burn the calories in a candy bar!
This exercise teaches coordination, balance, and flexibility. It is an all body workout with the upper and lower muscle groups.
Indirectly, it also teaches the body to balance with the mind. Originally, like most sports, jump roping was a boys' game.
Brave girls of the 1850's decided to give it a try. Scientific experts at the time said that the "girls would become tired and have blood vessels burst in their brains."
Those brave tomboys proved the experts wrong! Things changed in the 20th century when Muhammad Ali highlighted jump roping as a part of his training.
It is a great choice for fitness training because it is inexpensive, portable, and easy to use. It can happen virtually anywhere inside or outside.
Little space is needed for the basic skills. Children of all ages and skill levels find numerous ways to use the rope.
The best part is, you can get in shape while playing with your children! A great two for one, if you do not have a lot of time.
Start with a little free play. As you begin, have them jump as high as they can and then as low as they can.
Primarily, it is easiest to begin on a hard surface. Next, talk about posture and show the differences of jumping straight, crooked, slanted, etc.
If you jump low, soft, and stand straight, you will be a successful jumper. Adjust the rope by holding the handles and stepping on it.
Jumpers should put their hands down beside and slightly out from their bodies. Don't have your hands by your shoulders.
Shorten it so the handles reach your armpits. Arms need to be fairly straight and relaxed.
Wear properly fitted athletic shoes, preferably cross-training shoes. Many people wear inappropriate footwear and can injure themselves or lessen their ability levels.
At first, use beaded ropes for beginners because they hold their shape and are easier to control than a lightweight rope. See how many times the jumper can consecutively hop without missing.
Focus on concentration while performing the exercise. If you are with your children, try to have them make shapes and letters to jump in, out and to the left and right of the shape or letter.
This also teaches children the concept of letters, shapes, directions, and patterns. They can also make a group word and jump on their friend's letters.
There are a few different fun activities you can do-start with a stationary rope. The cord is stretched out across the floor.
The jumpers line up and jump the cord one at a time on a signal. As they approach it, they must plant both feet together and make broad jumps across it.
Try to take off on two feet and land on two feet. Next, try what is called "jumping the snake."
Cord turners crouch or kneel, and wiggle it from side to side, (no more than twelve inches). Take off and land as you did with a stationary line.
The goal is to avoid touching it-make sure that you are very careful, to avoid twisted or broken ankles! This game is for older children, as it is quite easy to trip and fall if your feet catch the line.
Last, try what is called the "sideswing." Fold the line in half and turn around with your body in a circular fashion.
Have the partner jump over the line as it goes around in a circle. This is great way to tone the whole lower body.
You may find that you discover your inner child once again as you use this way to get in shape! Have fun playing and laughing with your children, and don't forget to tighten you abs for a great abdominal workout.
