The jump rope is a versatile exercise machine for boxers, wrestlers, track and field athletes, volleyball players, swimmers and skaters. At the same time, in each sport, the goals from training with a rope are different.
The advantages of the rope.
In addition to the fact that jumping rope burns more than 1000 kcal, they still develop the cardiovascular system. The rope can be used as an alternative jogging for those who want to lose weight, but there is no way to go out for regular runs. Also, rope exercises develop posture, flexibility and coordination of movement, which is a very useful skill for fighters and volleyball players. Jumping rope effectively trains the muscles of the arms, legs and abdominals. They, along with running, are the best way to cool down after strength training.
Warm up.
Before intensive work on the rope, you must thoroughly stretch the muscles of the body, otherwise you can get injured. To begin with, jump in a calm rhythm or run in place without a rope.
Next, we proceed to stretching using a rope:
1. Caviar.
Lie on your back, throw a rope over the foot of your right leg, then lift your leg and begin to pull the rope. In this case, the leg should be straight. Do the same with the left.
While standing, take a step forward and lock in this position. Next, bend forward, while not lifting the heel off the floor of the leg, which remained behind.
2. Shoulders.
Fold the rope in four, grab the edges with your hands and move as if you are rowing with one oar. In this case, the second hand should pull the rope in the opposite direction.
3. Quadriceps.
Lie on your stomach. Place a rope over your left ankle. The handles of the rope must be taken in the left hand and pulled away from you so that the heel of the left leg stretches to the buttocks. Do the same exercise with the right leg.
4. Buttocks.
Lie on your back. Press your bent leg to your chest. Throw the rope over your shin and pull towards you.
5. Back.
In a standing position, bend forward and lock in this position for 20 seconds. Legs should be straight.
6. Latissimus dorsi.
Fold the rope in four and take it. Raise your arms up and bend in different directions.
7. Chest.
In a standing position, spread your arms to the sides and try to bring your shoulder blades with pulsating movements in this position.
8. All muscles of the body.
In a standing position, grasp the rope with both hands by both handles. Rotate the rope around you with your body while doing squats.
Basic rope exercises.
1. Ready position.
Take the rope by the handles. Step over it so that it stays behind you. Stretch your arms forward.
2. Starting position.
Before starting the rotation, it is necessary to slightly bend the arms at the elbows, and spread the hands to the sides of the hips at a distance of 20 cm.After that, you can begin to rotate the rope
3. Rotation.
Start doing rotations with the rope. The rotational movement does not come from the shoulders, but from the hands. In this case, the hands and arms remain practically motionless. Hands must be kept close to the body.
4. Jumping.
Jumping should be done on the balls of the feet. The heels should not touch the ground. The height of the jump does not exceed 2 cm. The rope should touch the floor slightly, or not at all, so that the rhythm of rotation does not slow down.
Skipping rope exercises
1. Rotation of the rope.
This exercise can serve as a continuation of the warm-up, and as a way to take a break from intense jumping. To begin with, take both handles of the rope in your left hand and begin to describe the "eight" with it in front of you. Then move the rope to your right hand and do the same exercise with it. Then take the pens in both hands, folded together, and also draw the number eight in front of you. In order to start jumping, you need to spread your arms.
2. Jumping on two legs.
Simple jumps: bring your legs together, push off the floor with your toes. One jump - one turn of the rope.
Double jumps: legs are also brought together, take off is done with socks, but, unlike simple jumps, you need to make two jumps in one rotation of the rope.
To the sides: the same as in simple ones, only jumps are made from side to side.
Forward - backward: jumps are made forward and backward.
Spreading and sliding legs: in the starting position, the legs are together. During the jump, before landing, you must spread your legs and put them shoulder-width apart. On the next jump, on the contrary, the legs must be brought together.
3. Change of legs.
From foot to foot: This jumping technique simulates running in place. Take turns jumping first on one leg, then on the other.
Raising the knee: the same as the exercise "from foot to foot", only here it is complicated by the fact that it is necessary not only to step over the rope, but to raise the knee to the waist. This exercise perfectly trains the abdominal muscles.
Slide: Rolling from foot to foot, jump over the rope in small steps. This exercise develops coordination and posture.
