In addition to running, skipping rope is also a good exercise method and a fat-burning tool. Jumping rope is different from other sports. As long as you have a relatively open space at home, you can jump rope. When we use skipping rope to exercise, it is best to make a skipping plan first. So today we will introduce a skipping training plan that you can exercise at home. Let’s take a look together!
Full body skipping training
This menu stimulates your heart rate and works your biceps, triceps, quads, and abs. Let’s bombard your whole body muscles together!
． 2 minutes of skipping
． 20 push-ups
． 2 minutes of skipping
． 40 squats
． 2 minutes of skipping
． 30 reverse push-ups
． 2 minutes of skipping
． 15 reverse lunges for each leg
． 2 minutes of skipping
． 1 minute stick style
＊Repeat the above once
Rope skipping circuit trainingPractice
This menu can energize your heart in a short period of time, making it a great alternative when you can't go out for a run.
． 1 minute slow
． 1 minute faster
． 30 seconds left leg jump
． 30 seconds right leg jump
． Complete jumping rope with jumping jacks in 1 minute
Repeat the above 3 times
Benefits of skipping rope
1. Exercise the whole body
Rope exercise uses the muscles of the whole body, from the quadriceps, calves to the upper body. It is a whole-body exercise. The shoulders, biceps, and triceps are actually the parts involved when jumping rope; in addition, the core and ankle stabilizer muscles can also be well exercised during jumping.
2. Increase coordination
Turn the rope and make sure you don't get the rope tangled together or trip your feet. These movements that must be practiced when jumping rope will help increase coordination.
3. Increase maximum heart rate
Jumping rope is an aerobic exercise that can help increase your maximum heart rate, while also lowering your resting heart rate. For runners, if they want to improve their running performance, increasing their maximum heart rate is one of the important ways. A low resting heart rate minus disease factors means an improvement in the cardiac neuroregulation mechanism and an increase in myocardial contractility, which is conducive to withstanding greater intensity of exercise. Because of this, skipping rope has become a very suitable alternative for runners when they cannot go out for a run.