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Posted on November 30, 1999 by Joy Stoyle | Posted under Exercise
Jump Rope Workouts: Efficient Weight Loss Plan
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When you jump the rope, every muscle in your body is involved. After a first session, you will notice that your body hurts in all places, some that you had no idea that can be trained this way. The soreness in the body will pay off, as not many exercises are so reliable in providing good exercising for all the muscles. Your abs will be especially put to work, as they have the role to stabilize the body as you jump up and down. Another thing that you have to know about jump rope workouts is that they help release hormones responsible for burning the fat. HGH is the name of the hormone that triggers this process and the best way to increase its production is by making some serious cardio exercises for 30-60 seconds. You can do that by jumping the rope. An advantage of this type of training is the cost: a jump rope costs just $15. Choose the adjustable model, so you can use it without kicking yourself in the head with it. Also, a rope that is too long won't help, as you will not be capable to jump fast. Here is how you do to adjust the length of the rope. Put the rope on the ground, and place your soles on the middle, then take the handles and bring them to the level of your chest. When the handles are higher that the collar bone, the rope is too long, and if they barely reach the upper abs, then it is too short. Ideally, you need to adjust the length, so the handles are six inches below the collar bone. In order to begin, you need to jump clean each rotation, while you keep the abs and the core very tight. Do not fell into the trap of trying to rest between rotation, this will not provide you with the cardio level you need. When you jump the rope, you need to keep the arms stiff, and use only the wrists to induce movement. For faster rotations, make tight circles from the wrists. For the beginning of your training, try to reach 5 minutes of rope jumping without any stop. This can be achieved in two weeks of training. Try jumping on just one foot, and then on the other. Here is a routine that can help you get started. Warm up with a 3 minute jump, then rest for half a minute, then jump fast for one minute, rest for another half minute, and repeat the fast interval, rest again, and do that for about 20 minutes. Increase the speed of your rope jumping twice during the sprint interval, and, in time, increase the intensity of the workout. This way, you will get to do the cardio you want to help release the fat burning hormone into the body. It also helps to use a treadmill or an exercise bike for half an hour after the rope jumping session. You will soon notice changes in your weight. Just take the rope and jump! About The Author: |
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