The benefits of jumping rope 

The rope is a very useful tool for training because, in addition to making you lose weight, it allows you to tone the lower body.

Jumping rope is one of the most calorie-burning physical activities, so much so that the expenditure, in 15 minutes of training, would be equal to 200. Calories that continue to burn even after the workout is over.

Exercising with the rope allows you to train completely.

The main benefits are:

• Toning of buttocks and legs;

• Increased endurance;

• improvement of lung capacity and cardio-circulatory system;

• improved balance;

• strengthening of the hips;

• Toning of the back and abdominal belt.

• improve blood circulation and prevent osteoporosis.

Contraindications

This tool is not recommended for those who are severely overweight, suffer from hypertension or herniated discs, or have problems with their knees or tendons.

It is also not suitable for pregnant women.

Types of jump rope:

• Double jump: In this type of jump, you pass over the rope by making two full turns of the rope for each jump. The double jump requires more coordination and timing than the single jump and is an effective way to increase the intensity of your workout;

• Cross-over: During the cross-over, the jumper brings one or both feet forward and crosses them as the rope passes under them. This type of jump requires precision and coordination and involves the leg and core muscles more;

• Running in place: In this type of jump, the gesture of running is simulated, alternately raising the knees as it passes over the rope. This is a high-impact exercise that helps burn calories and improve endurance;

• Jumping jacks: This movement involves opening and closing your legs as you pass over the rope, similar to the jumping jacks movement. It's a great exercise to engage your leg muscles and burn calories;

• Alternating foot step: In this type of jump, you alternate the starting foot with each turn of the rope, switching from one foot to the other with each jump. This exercise helps to improve the coordination and speed of the feet;

• Scissor jump: During this movement, you alternate the movement of your legs, passing one leg in front and one leg in the back as you jump over the rope. This exercise engages the leg and core muscles in a more dynamic way.

Examples of rope training

12-minute circuit

This is a simple workout, it involves doing as many sets of 4 exercises as possible in 12 minutes at maximum speed, without stopping between them. They must be done correctly to avoid hurting yourself.

The exercises:

• 40 Rope jumps

• 30 squats without weights

• Wall squats for 20 seconds (lean your back against the wall and lower yourself until your thighs are parallel to the floor at a 90-degree angle)

• 10 push-ups

Abdominal circuit with rope

The combination of abs and jumping rope can bring your cardio workout to the maximum performance. It is a medium/high intensity circuit workout during which jumping rope alternates with a core exercise.

Warm-up:

• 20 jumps on the spot with feet together

• 30 seconds running on the spot with high knees (skip)

• 30 secondi jumping jack

Circuit training to be repeated 4/5 times

• 30 seconds light rope jumps. Feet together.

• 30 seconds of plank on the ground.

• 30 seconds medium rope jumps. Feet together

• 15 Crunch Inversion

• 30 seconds high rope jumps. Alternating pitch.

• 15 crunch obliqui

• 30 secondi mountain climber

• 3 minutes break