Skipping which muscles

Like millions of adults, you probably haven't picked up a jump rope since grade school. But if you're looking for a killer calorie burner almost calories in 15 minutes that's simple enough to entertain kids on a playground, yet intense enough to help condition the world's most chiseled prizefighters, it could be time to grab a rope and brush up on some of those schoolyard rhymes.

If you are concerned that you're too uncoordinated or worried about your knees, don't be. With the right technique, jumping rope is easy to master, actually strengthens your joints, and is pretty cool to do. There are even group jumping classes and video workouts that help make rope jumping fun and accessible no matter what your level of fitness or coordination.

Or you can pick up a few pointers, hit play on your boom box, and jump-start your fitness right now. The key piece of equipment is a good jump rope. For performance and quality, you can't beat a plastic beaded or segmented rope. This style of rope weighs about a half-pound, which is just enough weight to give it momentum as it swings around so you don't waste energy keeping the rope in motion.

And unlike very lightweight materials like leather, cotton, or nylon, beaded ropes hold a nice wide arc and are less likely to tangle in midair, which means you're less likely to end up catching your feet and feeling frustrated. To test for proper rope fit, step on the center of the rope. The handles should come up to your chest.

Because rope jumping is a bouncy workout, you'll need good shoes and a snug sports bra. A quality pair of aerobic or cross-training shoes are the best choice because they have added support at the ball of your foot, which is where you land. Help your breasts stay put with an encapsulation sports bra. Because this kind of bra holds each breast separately in a supportive cup, it's ideal for women with C-cup breasts or larger.

You can find this kind of bra in any sporting goods store. Once you start skipping, the key to success is taking your time. Even if you skipped from sunrise to sunset as a kid, it's going to take a few sessions to get back into a rhythm and to build your fitness. Jumping rope seems intuitive, but there are quite a few form tips to keep in mind before you start. If you are just starting out with jump roping, ease into it with this warm up and beginner workout.

Keep your body upright and keep your jumps quick and gentle. Maintain your concentration on a spot on the wall to keep jumps consistent and confident," Brown says. Once you get comfortable with jumping rope, it's time to add in some other exercises to make it a full body workout.

Try the workout below which incorporates jumping rope with other equipment-free moves you can do at home. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Be respectful, keep it civil and stay on topic. We delete comments that violate our policy , which we encourage you to read. They use the jump rope as a short, intense warm-up. Jogging, on the other hand, is more typically associated with endurance training over longer periods of time. As with any other sport, there are a few subtleties to consider in order to avoid injuries and get the most out of the exercise:.

To find the best jump rope length: first, stand in the middle of the rope with your feet about shoulder width apart. The ends of the rope should reach just below your chest. When you jump, the rotation of the rope comes from the wrists and not from the arms. Keep your arms close to your body and your shoulders and forearms still.

Jump off from the ball of your foot and land softly without completely setting your heels down. A few centimeters is enough, as long as you clear the rope. Keep your legs slightly bent at all times. Speed ropes are the most common. These light, thin ropes made of plastic are the best jump rope choice for beginners, while those more advanced can choose ropes made of steel, brass wire or leather.

Beaded ropes are also an option. They are heavier, though, and are mainly used for partner exercises or in acrobatics. Skipping " improves coordination, stamina and focus ," says Virgin Active Master trainer, Dorota Maslewska.

And that's good for all aspects of life. Skipping causes less jolting on your joints than running. Once you've bought your rope, skipping is a zero-cost workout. Skipping is "an incredible alternative to traditional cardio on machines such as the treadmill, cross trainer," points out trainer Dorota. Perfect if you're bored of your usual cardio. Skipping can improve your mental health by releasing endorphins, a hormone which is known to ease depressive moods.

Skipping helps to improve heart rate and blood pressure. It can also help you " boost your immune system , balance your metabolism, and improve your overall health in a short period of time," according to the British Rope Skipping Association.