So you burn 500 calories in just 30 minutes
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As of April 14, 2020 | Reading time: 4 minutes
Jumping rope can be so impressive
– – The Fuji Jump Rope Association in Japan choreographed and filmed an impressive event. The video is very popular on the Internet. It has been clicked over 5 million times. – –
– Effective fitness training can be so simple: jumping rope is back in fashion. And for a good reason. In addition to fast and massive training effects, sport trains many other components – and hardly takes up any space. – – – “Teddy bear, teddy bear, turn around. Teddy bear, teddy bear, make yourself crooked. ”Memories arise when it comes to jumping rope. Memories of the school days, especially the breaks. The young girls especially let the long, colorful ropes fly eagerly between school hours. But very few people know that this banal game can also be a real calorie killer. Depending on age, gender and body weight, you burn about 500 calories in half an hour at a moderate pace – comparable to an hour of jogging or Nordic walking. It’s just that you don’t need that much space when jumping rope – and that makes the exercise so particularly attractive for your training plan. display Get fit at home Try Fitumenia free for 7 days now – Choose from numerous professional tutorials and train online with a personal trainer! – – – – Jump rope, also called rope skipping, is one of the most effective workouts Source: Getty Images – – Which rope? If you want to start today, you need a rope. Not the long, colorful hemp from back then – it should already be made of PVC for training. The professional ropes made of steel are particularly suitable for the hard-boiled among you – pain is programmed. On which surface? The surface should have a slightly springy quality. If the floor is too hard or the sole of the shoes is too firm, joint stress can result from the heavy load on the ankles. Wooden floors or tartan tracks are ideal. How long should the rope be? As a beginner, you should stick to a few principles. In order to find the optimal length of the rope for your own height, both hands take one end each. The arms are close to the body. The exerciser stands shoulder-width apart on the rope and pulls the ends up as far as possible. If the elbows are now at a 90 degree angle, the length of the rope is perfect. Important! When jumping rope, the rotation of the rope comes from the wrists – shoulders and forearms remain stiff. The latter cannot be said about the ankles. Jump and landing take place on the forefoot, the joint cushions the movement quietly. Think of a cat. Not an elephant. Also suitable for tough guys – for boxers jumping rope is a must Credit: Getty Images / Image Source – – What’s the point? Once you get the hang of jumping rope, you will feel its effects after just a few practice sessions. The huge loss of calories is just one of many advantages of jumping rope. Endurance and coordination skills are also effectively trained. The second aspect is particularly interesting for people of advanced age: It is not uncommon for seniors to struggle with balance and coordination problems. How do i train During the training, you should be able to achieve a pace of one jump per second after a short familiarization phase. Do not jump too high to coordinate the movement more easily and to be able to master a faster pace. If you have the basis and can jump without errors, work through the following training levels: Beginners: Jump on both feet at a brisk pace for a minute, then take a break of about 30 seconds. Repeat this sentence four times in total. Then pause for a minute or two and repeat the process three times. Advanced: If the training for beginners is too easy for you, increase the intensity. Again one jump in four sets of one minute each, now imagine that you would climb stairs under time pressure. So change your feet after each jump, the knees are drawn at a 90-degree angle. Professional: Endurance and coordination units are coupled in professional training. Climb the fictional staircase in the first sentence as if a pack of hungry lions were after you. The second sentence is to double the rope between take-off and landing below you – technically a “double under”. In the third movement, the arms in front of the body are crossed before every second jump, jump through the resulting loop (“Criss Cross”). Swing the rope backwards in the fourth set. As with the previous steps, this process is repeated three times. Note: This article was first published in April 2016. 
– –Rope skipping: this is how the workout succeeds
– –Jump rope: Training for beginners and professionals
