Skipping ropes have long since shed the image of a child’s toy and made it into a serious fitness tool.
Even martial artists have long sworn by the durable gadget, which is firmly established in their training schedule.
Skipping ropes are also being used more and more often in fitness studios – and that’s no wonder, because jumping rope demands the entire body. Just a few minutes a day make us sweat and burn fat.
FIT FOR FUN explains why you should definitely integrate the fitness gadget into your training and presents you with affordable examples.
In check: three skipping ropes for intensive training
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What are the advantages of jumping rope?
- Rope skipping trains your condition, helps you lose weight and is equally suitable for beginners and advanced users.
- Thanks to different jump and step sequences, rope skipping is very varied and requires coordination.
- Only ten minutes can train just as effectively as 30 minutes of jogging.
- It boosts fat burning and engages muscles while training reflexes and concentration skills.
- Speed and jumping power are increased. This has a positive effect on martial arts, sprinting and acrobatic exercises.
How do I adjust the skipping rope?
To find out the right length of skipping rope, stand in the middle of the rope so that your feet are about shoulder-width apart. If the rope ends reach just below the nipples, it is adjusted correctly.
These muscles benefit from jumping rope
Jumping rope increases both stamina and coordination and promotes jumping power. It functions as an effective strength and endurance training for beginners and advanced users as well as a warm-up for martial artists. Although the focus is on the leg muscles, the exercises also strengthen important muscle groups such as the stomach, arms, chest and shoulders. However, the workout is more suitable for muscle definition than for muscle building.
Jumping with the rope trains the entire body, but primarily aims Thigh and calves away. The training strengthens the following muscle groups.
- Rectus abdominis: An important postural muscle that helps maintain balance when jumping.
- Back extensors: Responsible for straightening the spine and head – it also supports jumping rope.
- Wrist muscles: During the exercises, the continuous rotation movement comes from the wrists. Did you know that 16 different muscles are involved in the movements here?
- Upper arm flexors: The upper arms are flexed and stabilized when jumping rope, which puts the muscles under constant tension.
- Deltoid: The largest shoulder muscle has its posterior portion in the upper back. To ensure an upright posture, he is also under tension while jumping.
Best jump rope exercises
Before you can start training, you should get shock-absorbing and joint-gentle equipment. Good shoes, a slightly springy surface and enough space should definitely be available.
- Easy Jump: Easy jumping on the spot
- Jumps one-legged: Hop with one foot, bend the other knee slightly/more
- running step: Change the take-off foot per jump (like running in place)
- double under: Jump higher, snap rope under feet twice per jump
- Criss Cross Arms: Cross arms before passing rope under feet, uncross arms overhead
- Criss Cross Legs: Cross feet on each jump
- Jumping Jacks: Jumping jack – alternately open and close your feet sideways with every jump
- step jump: Put your feet back and forth alternately when jumping
- Heel taps: Alternately tip your heels forward
For professionals who value speed, we recommend the lightweight skipping rope from Velites. Beginners who value comfort and a good price-performance ratio will find a solid entry-level model in the Blukar multifun skipping rope with counting function or the inexpensive all-rounder rope.
Important note for training with the skipping rope:
To prevent injuries, warming up wrists and ankles is just as important as sturdy shoes and the right jumping and rotation technique.