A the time of play sport we have two main hndicap. The first, that we are getting busier and busier it’s harder for us to get out of this hour for exercise. The second, that at home we barely have material. Well, you just need a rope to solve the two problems in one jump. “It’s an aerobic exercise that it involves the whole body and that’s why it’s a great calorie burner in a short time “, explains Sara Álvarez, founder and creator of the Challenge 48 methodology. It all depends on the intensity with which you do the exercises, explains the expert, but we can talk about that”about 15 minutes of jumping on the rope is equivalent to twice as much running or one hour walking by bike at a speed of 15 km / h “.
How Many Calories CAN BE BURNED?
So it’s worth getting done with this simple accessory that barely takes up space to train in no time. “They can get burned between 300 and 450 calories in 30 minutes, As I commented, depend on the intensity of the pace we give to training. You get to talk about that with a good rope workout we burn 10 to 13 calories per minute“.
An activity, therefore, very complete, involving the whole body. “It ‘s a cardiovascular exercise that it demands a lot of intensity from us, And what it makes us beat the pulses and work on endurance by optimizing your aerobic capacity. “By jumping the rope we are working many muscles of the body (both the lower and upper train),” but also depending on the technique work more the abs, “says Alvarez .On the other hand, estars working coordination, speed, agility and finally endurance. “He is believed to have one of the best ratios in terms of time spent training.”
BENEFITS OF JUMPING THE ROPE
Alex Garca, director of the Fit Club Madrid boutique gym, explains that skipping rope helps to lose weight and burn calories, but it is also a powerful cardiovascular exercise in which every muscle in the body is involved: “It improves endurance, helps eliminate fluids, promotes coordination and increases agility and speed, and eliminates stress and improves breath control. “
Here is the personal trainer to give us some tips to optimize our jump:
1. begins warming up the grimaces, knees and ankles mobilizing the joints to prevent injury.
2. Choose the right material, As well as the length of the rope.
3. It is practiced with the straight back, shoulders relaxed and looking straight ahead.
4. the arms they must remain attached to the body.
5. The knees should be slightly bent to cushion the blow and not suffer injury.
6. Mantn activated the core throughout the training session.
TIPS TO MAKE US A GOOD ROPE
Mainly, according to the coaches consulted, there are three aspects to look at:
length: be determined by body type and skill level. Beginner Level: The general rule is that when we stand with one foot in the middle of the rope, where the rope joins the handles it should reach the top of the chest. Advanced Level: less sms! Cut your rope.
weight: The weight of the rope is very important and will vary depending on your skill level and the goal of your workout. Ropes are usually designed with speed as the main focus. These strings are super light like its two handles. And we will use them to develop speed, agility and coordination. But if we seek to develop more strength and generate this explosive exercise we can use ropes with a little more weight. Important: the weight should not be included in the “handles” as this would not help us to do an exercise of higher quality or intensity (hand movement is minimal when we train in the right way).
quality: Here we mean that the materials are good: that it has handles or handles that are durable and have a good grip (grip), that the rope has some “balls” that allow the rope to rotate 360 degrees and prevent it from ‘stick while we are using it, and that the materials of which it is made can be used on all surfaces.
BEST ROPES IN AMAZON
From BAZAR we make a selection of the best strings you can find on Amazon according to your goals.
ADJUSTABLE LENGTH
this one Supertrip combo it is made of PVC, a material that prevents tangles, and its handles are made of foam. In black and with details in red, it has 5 mm in diameter and adapts to the grimaces with a great ergonomics. The length is adjustable for all heights and ages.
Buy it here at a price of 6.99 euros.
MS SOLD
Among Amazon’s bestsellers is also this one 2.8-meter Blukar model. It is an alloy of steel and PVC, with a protective film to ensure that the rope is durable and extend its useful life. It facilitates the rotation of grimaces and provides excellent mobility.
Buy it here at a price of 10.59 euros.
REFLECTIVE
Another brand that succeeds among users is Gritin, with soft non-slip foam handle and reflective details. The viscoelastic material allows a better handle and comfort in the jump. Compact and lightweight, it has a 360 degree bearing and the cable is made of PVC steel.
Get it here at a price of 7.99 euros.
WITH CALORIES COUNTER AND SPEED METER
This specific model for CrossFit and home fitness is from Toqibo and three meters ago. Includes a lightweight carrying bag with screwdriver and battery. Its peculiarity is that measure speed and count calories. Tender names to skip, the rest does it for you.
Get it at a price of 13.99 euros.
PERFECT FOR DOUBLE JUMPS
This rope of BeMaxx is ideal if you want to practice double jumps, As its steel cable is much thinner and has a swivel pivot on its ergonomic non-slip handles. It measures 315 centimeters and has spare parts in red, demodo that can be exchanged.
Get it at a price of 13.99 euros.
PRMIUM AND REGARDING THE WORLD OF CrossFit
the PicSil Bee Rope combo this being a success in sales by its great quality. The signature of two twin brothers from Navarre, which sells in more than 40 passes, is a benchmark in the world of CrossFit and has now launched this model that weighs only 200 grams. Blue, the handle is adapted to athletes for great comfort in every jump.
Buy it here at a price of 45.95 euros.
To improve SPEED
If what you are looking for is improve in speed, qudate with this Beast Gear rope. It is also perfect for double jumps and weighs just 0.05 kilograms, so it is ideal for intense cardio in the living room or to take it to your CrossFit or boxing classes.
You can buy it here for 14.97 euros.
VERY VERSTILE
Another interesting model to consider is this Console paint, made of ABS material. It also provides adequate rotation and is adaptable and non-slip. It has a double string system to suit all levels.
You can buy it here for 10.99 euros.
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