One of the Most Effective Exercises: Skipping Rope

Skipping Rope

Skipping rope is one of the simplest, most fun and effective exercises in the world. It is no coincidence that all athletes, from boxers to soccer players, include skipping rope exercise in their training. One of the most beautiful things is that not only professional athletes, but also those who are new to sports can easily do this exercise. Skipping rope can be done at any age and in any place; All you need is a skipping rope.

Regardless of your fitness level, you can include skipping rope exercise in your fitness routine, and you can burn calories in a short time with both the cardio effect and the effect of tightening your muscles. Skipping for 15 minutes allows you to burn more calories than jogging for 30 minutes. The calories you burn will vary depending on your weight and the duration of your exercise.

What Are the Benefits of Skipping Rope?

Skipping rope is an exercise that works the whole body. Your blood flow is accelerated and more blood is pumped to the heart. This is also very important for your cardiovascular health. At the same time, because you breathe faster, more oxygen goes to your lungs, which helps reduce your breathing problems.

  • It runs all your muscles from ankles to your shoulders.
  • Improves your feelings of balance, coordination and reflex.
  • It increases the capacity of your lungs and speeds up your blood flow.
  • It supports the shaping of your abdominal muscles, hips and legs.
  • Increases your endurance and fitness.
  • It reduces your stress level and helps you relax.
  • It protects your cardiovascular health.
  • It speeds up your metabolism.
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Allows you to stand more upright.

Skipping rope is an effective exercise in removing cellulite because it actively works your hips and legs. Because it is an exercise that requires effort, it allows you to sweat a lot and therefore more toxins from your body. It helps you relax and feel more positive after a stressful day.

Does Skipping Rope Make It Weak?

Skipping rope alone does not help you lose weight, but if you have a healthy diet and exercise regularly, you can burn more calories and speed up your metabolism by skipping rope. Since the first rule of weight loss is to create a calorie deficit, the fewer calories you eat or the more calories you burn, the more weight you can lose.

An adult of average weight can burn 15-20 calories in 1 minute and 200-300 calories in 15 minutes by skipping rope. Since it is an exercise that allows you to burn a lot of calories in a short time, you can speed up your slimming process by skipping rope. You can jump rope and look slimmer during your weight loss process, as it also helps your muscles look tighter.

How to Jump Rope?

To jump rope, a quality skipping rope, comfortable non-slip sneakers and a large area where you can jump rope are sufficient.

  • To adjust the length of your jump rope, press the middle of the rope with one foot and lift the ends of the rope up to shoulder height.
  • A rope with ends at shoulder level is ideal for beginners.
  • If you are advanced, the rope may be shorter in length; When you hold the rope in this way, it is enough for the ends to reach your chest level.
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To jump rope, stand up straight, relax your shoulders and knees.

Hold the rope with your arms at your sides, open out at your elbows and palms facing up.

Get in front of the rope and use your wrists, not your arms, to turn the rope.

When jumping, you should be careful not to bounce twice on the ground, not to jump too high, and not to turn your wrist in too large circles.

When jumping rope, you should take care to jump on your fingertips, so you will be less tired and effortless.

  • First, skip rope continuously for 30 seconds and then rest for 30 seconds.

Then jump rope again for 30 seconds and then rest for 30 seconds again.

Do 8 sets this way.

With more practice, when you get the right sync between flipping and jumping, you can skip rope for longer and in different styles. If you skip a rope with a music, you can have a more enjoyable time with the rhythm of the music and thus exercise for longer.

If you are doing sports at home without the supervision of a professional, please consult your doctor before jumping rope to find out if you have any health disabilities.