How Much Weight Can 1 4 Inch Nylon Rope Hold How to Maximize Your Exercise by Jumping Rope

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How to Maximize Your Exercise by Jumping Rope

Introduction

“Jumping rope can be 3 times more effective than jogging or running”. Years ago I read a book written by Bruce Lee where I read this statement. Knowing that when it came to physical training and exercise, Bruce Lee was somewhat of an expert, I took this advice to heart. Jump roping is the best form of exercise I know. I went on a Jump roping binge at one point in my life. I jumped 20 minutes 3 times a day. I have learned that this is a bit overkill and not necessary. Jump roping doesn’t have to be done every day, but if you’re looking for something you can do that will improve your health, consider jumping rope.

Step 1

Go to a sporting goods store and buy a good solid jump rope. My first jump rope was an 8 foot heavy nylon rope. At the time I was too cheap to buy one. A few weeks later I went to the sporting goods store and bought a good jump rope. The problem with the nylon rope is that it started unraveling in the middle where it hit the ground. This is why you want a good jump rope that can withstand the stresses that are being used. Since then I went and got a 100 foot nylon rope. Ropes are used to pull trees down. I am still on my first eight feet of this long rope after 6 months. I like it because it is heavy. You might want a lighter rope to start with.

Step 2

Choose a good time, 3 to 5 times a week, when you can consistently jump rope. Keeping yourself on a schedule will help you get in shape by forcing you to jump rope at the same time. I usually do it first thing in the morning, then I’m done for the rest of the day, or two, and can concentrate on other things.

Step 3

Start out slowly. If you’ve never jumped before, you may find yourself tripping over the rope more often than not. Find a rope that reaches almost to the middle of your chest, while the rope goes under both of your feet. The length of the rope is important. When you jump, you don’t want the rope to hit the ground much. You only want to jump a few inches off the floor and the rope to go under your feet. This is the ultimate goal. Small jumps, but enough for the rope to pass under your feet. At first you will find that you are jumping much higher than you need to. It’s expected, don’t sweat it. Just keep doing it. You’ll be surprised how quickly you get the hang of it the more you do it. Soon you will be swinging the rope very quickly and making short jumps to clear the rope.

Step 4

First try jumping 20 times without stopping, take a rest, then 20 more, then rest. Do this for 15 to 20 minutes. At first your rests may be longer and become shorter as you learn more and get in better shape. To count, make sure you count when your feet hit the ground. Do not try to count the rope passing by. It is too easy to miscalculate. Your feet hitting the ground is a much better gauge. I found that out when a friend was visiting and I jumped rope. I wanted to count a hundred and my friend was only on 60. Wasn’t I surprised to find that they were counting when my feet hit the ground. I tried to count the rope whizzing by my face and seriously miscounted, in my favor of course.

Step 5

Use your whole arms. When you first start out, you will probably need to use all of your arms to jump rope. Starting with the rope behind your ankles and with a rope end in each hand, quickly bring your arms back behind you in a circular motion. Keep your arms slightly out from your body. Move your arms in a circular motion, passing the rope behind them. When the rope comes around to your feet, jump over the rope. Keep doing this for as many repetitions as you want. At first it may be a bit difficult but in this case practice will make it easy. After you’ve done this for a while, you’ll get to where you can just use your hands and wrists to swing the rope around. You will use less energy and get better exercise. Funny how it works.

Step 6

Add other exercises between jumps. If you add other exercises, such as jumping jacks, push-ups or sit-ups between jumping reps, you have less chance of getting bored with the routine. Just jumping could get monotonous after a while. You can also try running while jumping as an advanced exercise. Another advanced exercise I like to do is jump in place while jumping rope. To do this, you kick your leg up as the rope goes down, and as your front leg goes down, you kick your back leg back to miss the rope. It looks fun at first, but it’s definitely an advanced move and will tire you out quickly. Train when it’s best.

Tips:

Get a good jump rope.

Increase your reps to where you are jumping consistently throughout the workout. If you can jump rope at full speed for a full 10-15 minutes, you know you’re in good shape!

On the days you don’t jump rope, think about lifting weights to build your muscles. But that is a topic for another article.

Warnings

Don’t be discouraged. When I first started jumping I was terrible. I would hit my feet (or even my head) more often than skipping rope. Stick with it and after a while it will be easy, I promise!

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