When you think of skipping ropes, the first thing that comes to mind is physical education classes at school. But now, the jump rope has long lost that image and for many athletes it has become an essential part of their training routine. And rightly so, because it's ideal for warming up, it's also an important part of strength training, and you train the whole body with it.
The jump rope can be used for aerobic, fitness, boxing or strength training. A multifunctional training tool that must be in your gym bag. In this article, we explain all about the benefits of a jump rope and what type of jump rope and accessories to choose.
What do you train using a jump rope?
Almost the entire upper body is used with the jump rope:
- Body - when jumping with a skipping rope, you use your abdominal muscles to stabilize and maintain your balance
- Back - by tightening your core muscles while jumping with a skipping rope, you also train your back muscles
- Arms and shoulders - By keeping the rope in constant motion, you use your arms and shoulders
- Wrists – jumping rope uses at least 16 different muscles
- Thighs - As you jump and land, you are constantly tensing your hamstrings. Want to train them more? Then start jumping lower, keeping your back straight.
- Islands - You also tighten your calf muscles as you jump and land. The higher you jump, the more strength you need in your legs.
- Coordination – in addition to your muscles, you also train your sense of rhythm, coordination and reflexes when jumping with a skipping rope. You need to be alert to perform multiple actions at once and not stumble.
- heart - due to the intense movement, you make your heart work harder, which is why it is a good aerobic exercise.
Advantages of use:
- Fast, affordable and effective training
- You burn an average of 700 calories per hour
- No previous experience is required
- Improves motor skills and coordination
- Great for warming up
- Can be used anywhere and anytime
- Compact and fits in any bag
- Strengthens muscles
- Improves physical fitness
Different types
Excited after reading all these benefits and ready to get started? In order to make it easier to choose between different types of skipping rope, below we highlight some important points so that you can choose which skipping rope is the best for you and your training goals.
Speedrope (with ball bearings)
It is designed to jump faster than with a "classic" jump rope. This is due to the ball bearings built into the handles. They provide smooth rotary motion with less resistance. A high-speed jump rope is made of a material that is not very light, such as light and durable nylon or plastic-coated metal wire.
Leather jump rope
The leather jump rope is slightly thicker than normal, so it moves slower. This makes it ideal if you are a beginner or if you just want to have a good workout without thinking about personal (speed) records. In addition, the rope lasts longer because the leather is more resistant to the shocks of the ground. And it often happens that when you put the jump rope in the bag, it often gets knotted? This happens less often with a leather jump rope because the rope is thicker.
Adjustable jump rope
If you are going to exercise with a jump rope, it is good if it is the right length so that the rope does not drag too far above the ground or you do not have to open your arms too far. With adjustable jump ropes, as the name suggests, the length can be adjusted. If the jump rope has a self-locking system, you can set the jump rope to the correct length in seconds.
Jump ropes with extra weight
Want a more intense workout? The extra weight jump rope has a heavier rope than the "classic" one. There are also jump ropes that offer the option of adding weights so you can vary the intensity of your workout.
Skipping rope with counter
Are you an avid jumper and want to track what you've done? A jump rope with a digital counter keeps an accurate eye on the number of jumps made.
How long should a jump rope be?
The maximum length of the jump rope can be calculated using the formula: user height + 92cm = jump rope length
An additional 92cm is absolutely the longest we recommend for you, but it is advisable to add a little less to your height.
How to check your jump rope size:
– Step on the rope with one foot, bring your feet together and pull the rope taut.
– Bring the handles together and point the upper part towards your chest.
– Check only where the rope ends – don't consider the handles the size of the rope.
– If you follow our length guidelines, the cord will end at your ribcage or lower chest.
– The rope should not go higher than this point.
– A rope longer than this is too much over the head and hits the ground too much.
The recommended length is commensurate with your height to provide enough freedom above the rope and under your feet, but not so much that it forces you into poor posture and inefficient movement patterns.
The recommended length for beginners and intermediates should be seen as your starting point and all efforts should be made to move towards a shorter rope length over time.
The shorter rope length allows for a more compact position, which reduces fatigue on larger muscle groups and results in a faster cycle rate per turn. In essence, a shorter rope allows you to do more work faster, using less energy.
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