Rope Jump Tricks & Benefits

I am putting my Maui MMA swag to excellent use today! Thank you to Ermin Fergerstrom and Maui MMA!

I love skipping, I am always trying to improve the height of my jump and knee ups/bends. I love skipping trick combinations to keep my brain working hard. I jump rope at least 20 minutes 6 days a week. Here are just a few of the benefits of skipping rope!

FULL BODY WORKOUT
The skipping rope is a full body workout! It’s not just your legs getting in on the action when you skip, swinging the rope works your arms, shoulders and chest muscles more than you realize! And you can increase those benefits by simply using a heavier rope. When you hop up and down, your core helps maintain your balance, recruiting your abs in the process. Also, your lower abs help lift your legs, especially if you bend your knees while skipping. Skipping results in stronger and more conditioned muscles, as you continue your regime.

IMPROVES HEART RATE
Skipping is one of the best form of cardio exercises, which contributes to a healthy heart. Your cardiovascular framework includes your heart, along with the arteries and veins that help circulate blood and oxygen between the heart and the other organs of the body. By enhancing the capacity of this framework, your heart will perform more efficiently.

TRAINS YOUR BRAIN
The coordination required for skipping builds neural pathways in your brain that will help you in other areas of life too, including memory, mental alertness, spacial awareness and mood.

IMPROVES BALANCE, COORDINATION & AGILITY
There are so many martial artists, athletes, boxers and tennis players who incorporate rope jumping for resistance training,coordination work, muscle development and muscle fatigue. Skipping is best to improve functional movements like footwork, balance and agility.

EXCELLENT & SAFE WEIGHT LOSS TOOL
Skipping is a great tool to achieve weight loss. Bouncing rope for 30 minutes can burn roughly 300 calories, and hence, so as to lose one pound for each week, dependent on your eating regimen. Also, according to Yuri Elkaim  (pro soccer player/strength & conditioning coach)  “It is safer than jogging or running as you arrive on your toes while doing it, without affecting your knees severely.”

IMPROVES SKIN TONE
For a beautiful skin, one of the secrets is to exercise. Skipping is the most convenient way to ensure that you workout, even if it is for 15 minutes daily. Exercise increases blood circulation in the body, providing nutrients to the skin and flushing out toxins.

IMPROVES BONE DENSITY
According to Dr. Gargi Sharma from Aayna Clinics, Delhi, Osteoporosis is a condition of fragile bones with an increased susceptibility to fracture. Bone mass decreases after the age of 35, and bone loss occurs more rapidly in women after menopause. Jumping rope stimulates the bone the best in the femoral neck and helps strengthen it.

Here is a list of some rope jump tricks that you can google on youtube and start jumping!

Single Hops (One Spot, Bell or Skier)
Crossover
Jumping Jack
Scissors
Criss Cross
Running Criss Cross
Heel Heel, Toe Toe, Heel Toe
Kick Swing
Running
Side Swing
Double Jump Run
Twister
One Leg Side to Side (Both Legs)
Side Swing Cross
Double Cross Over
Squat
Squat and Jumping Jack,,,,,

Just to name a few!

 

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