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Most people have never tried a Jump Rope Workout.
When was the last time you skipped the rope? For most people the answer would be back in primary school or, possibly, Junior High. It's actually too bad, because it a very effective form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 consecutive minutes. Very few people, besides boxers have never seriously used the rope to jump to reach excellent condition.
What muscles are worked while jumping rope?
Jumping rope will seriously work all the muscles of the body. I am convinced it will expose your weak links. After your first workout jump rope, you ill be in different parts of your body. Honestly, I think my whole body was sore after my first practice jump rope. I was particularly painful in my calf muscles and my abs. In the margin I would say that jumping rope will help you in your ABS quest for super-ripped. Your heart gets really worked hard since you must use your abdominals to stabilize your entire body to help you to propel your body into the air.
How to jump rope allows your body to release fat burning hormones.
HGH is a natural hormone that your body releases to burn body fat. You've probably seen many advertisements for pills that will increase your natural HGH levels. This was really popular there about 5 years, but you do not hear too much HGH priority. A high level of HGH in your body is the shortest way to burn body fat! Unfortunately, cardio at low intensity will not help your body release HGH. The best way to increase HGH perform high intensity cardio for 30-60 seconds, followed by a minute or two of walking or of low intensity cardio. This is called High Intensity Interval Training.
What type of JUMP to buy?
I recommend get a rope "speed" … These run around $ 15 at most sporting good stores. They are without ropes, plastic beads. You also not want to buy the weighted ropes. Get a jump rope is adjustable. You will want to adjust the rope to an optimum level to move quickly without touch your head. If it is too long, you will not be able to jump at a rapid pace.
How to adjust your Jump Rope at the correct height:
- Adjust your jump rope on the ground
- Stand on the middle rope (equal distance between the handles)
- Grab the handles and pull them toward your chest while he was on the ropes
- If the handles to reach high above your collarbone the rope is too long
- If the top of the sleeves to achieve your upper abdominals or lower the rope is too short
- I want to adjust the rope so the handles received about 6 inches below my collarbone
- If in doubt, go a little too long and shorten the rope a bit as you get more experienced
Your first two weeks of the program, learn the skill of Jumping Rope
Most beginners "double bounce" between rotations. This effectively allows them to rest a little kernel and their calf muscles in between rotations and how they have a low level of fitness base. You'll want to jump cleanly between each rotation and keep the ABS and the core tight.
Your arm should barely move when you jump rope. The rotation of the rope should come from movements of the wrist. If you want to increase the speed of rotation, simply increase the sealing circles your wrist is taken (which will make more sense when you start skipping). The goal of your first two weeks of skipping is to work forward to a point where you can jump rope for 5 solid minutes without having to stop and start again. This means that if you have to stop because the rope hits your feet, you must start from scratch. You want to be able to jump rope alternating feet, so it seems that you are using while jumping rope.
A Great 15 Minute Jump Rope Workout that you can customize to your taste
- Stand in front of a clock or timer of some sort
- Jumping rope for 3 minutes to warm
- Rest for 30 seconds
- Skipping ropes as quickly as possible during 60 seconds
- Rest for 30 seconds
- Jump rope as fast as possible for 60 seconds
- Rest for 30 seconds
- Repeat this alternating pattern for 15-20 minutes
Note: For Sprint of 60 seconds, you can do in the management mode, you can learn how to turn the rope twice for each jump, etc. As you get more advanced, you will be able to sprint 60 seconds of very intense. Also, if you want to take advantage of the increased heart rate and burn more body fat, hit the treadmill or bike for 20-30 minutes after training jump rope. Oh yeah … you might need a towel … you should be sweating like crazy!
Hit the Jump Rope Workout Hard and you begin to see the definition on your whole body!
About the Author: Rusty Moore is a trainer who gives advice to men and women who want a body that has “The Hollywood Look”. Download his FREE 56 page report… Vacation Body Blueprint. Get the slim & toned physique like Cam Gigandet, Brad Pitt, Jessica Biel, or Penelope Cruz. Click here to see the video and download the Free Report —-> http://vacationbodyblueprint.com
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