For many of us, jumping rope was a favorite childhood activity. Well, guess what? Jumping rope is actually a healthy and effective exercise! It’s not just a play ground past time anymore. According to Fitness Magazine 10 minutes jumping rope will help tone shoulders, chest, arms and legs. So, now that you are excited to be that kid again here are a few tips.
How To Jump Rope
- Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
- Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
- If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
- To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.
Now here is what you will do for the ten minutes:
|0:00-1:00||Jump over the rope with feet together, one jump per turn.|
|1:00-2:00||Run in place while turning the rope.|
|2:00-3:00||Jumping jacks (no rope).|
|3:00-4:00||Jump over the rope, alternating knee lifts.|
|4:00-5:00||Jump from side to side, keeping both feet together.|
|5:00-6:00||Single jumps with rope.|
|6:00-7:00||Run in place with rope.|
|7:00-8:00||Jumping jacks (no rope).|
|8:00-9:00||Jump with heels out, knees up.|
|9:00-10:00||Jump high enough to pass the rope under your feet twice before landing.|