Surely you have seen or many people in your gym that, during the muscle definition stage, after the weight routine they begin to jump rope. Jumping rope is not something that was done only in the schoolyard, but it has great health benefits. Among those main benefits that we see is that of losing weight and providing muscle toning.
In this article we are going to focus on explaining which are the main benefits of jumping rope and what are the drawbacks.
Benefits of jumping rope to improve muscle definition
When we enter a stage of muscle definition our main goal is fat loss. During this definition stage we have to maintain a caloric deficit that helps promote fat lossa but, in turn, we must guarantee the maintenance of muscle mass. To do this, we need to establish a sustained daily energy deficit over time that helps us lose fat progressively.
Weight training is still as fundamental as it is in the muscle gain stage. It is the reason we give our body to be able to maintain muscle mass while we are in an energy deficit. Jumping rope can have some benefits such as burning extra calories during a training session. It is a very interesting and positive exercise for the health of our heart that favors the resistance of our muscles, resistance to cardiovascular and respiratory.
There are some people, especially newbies, who also They gain some muscle toning with regular practice of this exercise. One of the main benefits of jumping rope is that it works all the muscles of the body at the same time. In the upper part of the body we have a movement of rotation of the rope that demands an effort from both the arms, the shoulders and the pectorals.
On the other hand, in the lower body we have to repeatedly jump for a more or less long time and a muscle contraction is established. In these repetitions, the calves work to guarantee good cushioning every time the tip of the foot hits the ground. Muscles are steadily stabilizing and may gain some muscle toning as fat is lost.
As for the abdominal part, we find the need to adopt a good position to be able to maintain balance during the practice of this exercise. This is how little by little you will be able to shape your abs while reducing the diameter of your waist.
Agility and endurance
It is not only useful for those people who are in a stage of fat loss but also for those who want to increase their sports performance. And the fact is that the rope is one of the fitness accessories that helps to burn more calories per unit of time. It is a high intensity activity in which the body needs to use a large amount of energy reserves to carry it out.
Continuous practice gives good jump rope benefits in terms of cellulite. Since we are continuously jumping upright, the muscle tissues undergo a kind of massage that promotes blood circulation and prevents the appearance of varicose veins and vein problems.
Jumping rope can burn the same calories as an hour of running at medium speed. That is, for a person weighing 60 kilos, it can burn approximately 700 calories in an hour.
Gaining agility is also one of the benefits of jumping rope. And it is that at the beginning it is not so easy to be able to coordinate the arms, the feet and jump, in turn, at the right moment. With the passage of time and improvement in practice, you can do this exercise with excellent quality, thus improving your agility. You also work on taking body awareness to be able to increase the fluidity and synchronization of your movements.
The more experience you have in this type of exercise, the more you can improve your posture and balance.
Tips to get all the benefits of jumping rope
It is not enough to grab the rope and jump like crazy. It is necessary to perform the technique well in order to optimize the results. Next, we are going to list a series of tips to be able to obtain all the benefits of jumping rope and avoid possible injuries:
- The length of the rope must be adequate. To find out if this rope is the one that adapts to your height, we will put one foot in the middle of the rope. Grips should reach shoulder height. This is how we make sure that the length of the rope is sufficient for our height.
- We must place ourselves in a good posture. That is, the pelvis should be firm and the legs slightly bent over the joint of the feet. In this way, we avoid the effective extension of the knees.
- The only ones in charge of moving the strings are the wrists. We should not make movements with the arms. We will only be diverting the movement and overloading the muscles.
- You have to prioritize taking small jumps before big jumps. This is how we guarantee that we can perform this exercise for longer for a greater calorie burn. With bigger bags you get tired sooner and you can lose your balance.
- To add some exercise difficulty, we can take some jump ropes that have heavier grips or weighted anklets.
Some of the drawbacks of this type of exercise is that it has a strong impact when it comes to affecting our joints. This can eventually cause us to hurt the part of the legs, especially the knees or hips. It is necessary to put on shoes that can absorb the impact.
I hope that with this information you can learn more about just the different benefits of jumping rope.