What is Useful to Know if You Tain with a Jump Rope

What is Useful to Know if You Tain with a Jump Rope

The origin of the use of jump rope in physical exercise is not quite precisely determined. What we can say with certainty is that, like many props, it was initially used as an opportunity for good fun. But, let’s get acquainted with the short history of this “game”. Also, let’s look at what is useful to know if you train with a jump rope.

Jump rope training

A brief history

Over the centuries, skipping rope has been approached by the wider world. In ancient China, during the New Year’s festivals, the participants performed the so-called game “One Hundred Jumps over the Rope”. The Egyptians jumped over the vines, and the Aborigines jumped over the reeds. In addition, the ancient Greeks jumped poles or spears, and in India it was an integral part of regular exercise. Immigrants from the Netherlands brought the jump rope to the United States.

Jump rope

In modern history, most people have thought that this game was called primarily for girls. However, we are witnessing the fact that this activity became extremely popular in the 50s and 60s of the twentieth century, among the general population. And when it became part of the fitness training of many athletes, we became aware of its general presence in the world of sports.

What are the characteristics of a good jump rope

Essentially, it is a prop that has not changed much from ancient times until today. Of course, modern technology has led to the use of different materials (ropes, nylon or rubber threads), but the principle of training has remained the same. By the way, the expert’s recommendation regarding the optimal length is stronger as follows: when the foot of one leg stands on it, it should reach the height of the chest with its ends. Any longer length is easier for beginners. Stronger weight also varies. For example, heavy materials should be avoided, as this has a negative effect on the wrists, elbows and shoulders. Also, too light materials are not recommended, because they turn slowly. In this way, it will hinder the exercisers to develop the necessary speed.

The most important tips for jump ropetraining

The first and very important step is warming up and preparing the locomotor system.

Jump rope stretching

After that, you need to:

a) Find adequate space and a flat surface

b) Detach from the base only as much as is necessary for the jump rope to pass below the foot.

c) Jump only on the front of the foot

d) Turn the jump rope from the wrist joint, not from the shoulder

e) Relax your shoulders and bend your elbows slightly

f) Omit all movements in the upper body

d) Use comfortable sneakers

h) Train with music – be positive energy

As for the exercise itself, it is best to start with 1-2 series, from 30 seconds to 1 minute. Take breaks from 30 seconds to 1 minute. Train with this rhythm for 2 to 4 weeks. After that, gradually increase the duration of the series from 4 to 6 minutes, with a break of 1 minute.

Positive effects of exercise

1. Reduction of adipose tissue and cellulite

2. Improved circulation

3. Strengthening the muscles of the upper part of the body, as well as the lower extremities

4. Improving movement coordination and balance

5. Improving energy capacity

At the end…

In this text, we have presented a short “development path” and basic characteristics of rope exercise. We started from the fact that in the beginning everything was a game. But, we must conclude that this type of sport was significantly popularized by the famous Bruce Lee and Mohamed Ali, who used it in their training. Of course, we must not forget the serial films about Rocky Balboa, where the famous Sylvester Stallone very effectively portrayed the importance of this exercise.