Jump Rope is a best exercise for belly fat. Get the detailed about Jump rose work out plan for beginners. The major benefit that a jump rope workout does is that it burns up to 1000 calories per hour. 10 minute Weighted Jump Rope Cardio Workout Routine can help to burn about 100 calories. The main benefits are the ability to burn an enormous amount of calories, weight loss, agility, balance, endurance and cardiovascular health. There are many jumping rope techniques like a basic jump, alternate foot jump, Double Jump Rope, etc. you can start with a 10 minute session and go on to increase it for half an hour or more.
One of the oldest exercises in the world, Jump rope is also known as skipping rope or skip rope. It is a great cardiovascular exercise. Jumping rope is possibly the single most comprehensive and beneficial form of exercise a person can do! It can be done just anywhere, alone or in a group. While skipping rope wear supportive cross-trainers, tennis or basketball shoes. Jumping rope can burn up to 1000 calories per hour. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills combining agility, coordination, timing, endurance.
It is a beneficial for shaping all the major muscle groups of the lower and upper body. Beginning with the lower body, jumping rope will do wonders for your calves, quadriceps, hamstrings and glutes. Constant turning motion of the rope will also shape and tone the entire upper body including your chest, back, deltoids (shoulders), forearms, biceps and triceps. Jumping rope is strenuous and may be hard to sustain for the 30 minutes that you need for a good aerobic workout.
Jump Rope Workout Routine
If you want to started jump rope workout routine, then first need to understand the different Jump rope techniques which is given below.
Double Jump Rope: The most common method of skipping rope, where one jumps with both feet simultaneously. Jump lightly using both feet as soon as the rope is brought down.
Single Jump Rope: As the name suggest, only one foot is skipped with alternately. Here one needs to raise the knees as high as possible, but land softly. A hard jump will stress the knees and heels.
Double Leg Jump Rope: Follow the same technique as the single jump rope. The only difference here is that you raise both legs, bring them close to the knees and bring them down simultaneously and softly.
Fast Doubles: This one requires speed and accuracy. Here the rope should pass twice under your feet before you land back on the ground. Basically one needs to jump twice, and where possible jump higher bringing your knees close to chest
Jump Rope Workout for Beginners
First Routine:
Double jump rope – 10 minutes
Single jump rope – 10 minutes
Second Routine:
Double jump rope – 10 minutes
Single jump rope – 15 minutes
Run Skips – 15 minutes
Third Routine:
Single jump rope – 20 minutes
Double Leg Jump Rope – 15 minutes
Run Skips – 25 minutes
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