Training with the jump rope is a great way to diversify your workout, especially in winter, because of the difficulty of the climate, but also in the summer when on vacation is not easy to find interesting training routes.
Typical of boxers training with the jump rope was used on a regular basis, even by basketball players or tennis players. Incredibly, in many gyms training with the rope is a practice unknown, it is much more sophisticated machines prefer that, if they can be best from the point of view of the strengthening, are significantly lower with regard to the cardiovascular workout and elasticity.
Probably, the jump rope does not have many followers because you think it is a tool hard to manage, and because it is considered boring and repetitive. Louis Garcia has invented a simple method to learn how to use the rope. The difficulty is practically the same as learning how to use a bicycle: once learned, the movement can never be forgotten.
Training with the rope: the various steps.
Here are the key steps of the training with the jump rope.
- Step 1 – Hopping on the spot only ” pretending ” to have the rope. The important thing is to acquire a regular rhythm.
- Step 2 – As the first step, but adding keeping the rope from one side of the body. The tool does not hinder movement, but you learn to synchronize with the rope.
- Step 3 – Complete the implementation skipping rope.
A program for professionals of the jump rope.
Here is a program designed for professionals of the jump rope :
- Sequence A (up to 30 seconds) – In the first 15 ” jump by two feet in 15 seconds ” crossing of the hands.
- Sequence B (30 to 60 seconds) – In the early 15 ” movement in 15 seconds ” double skip.
- Sequence C (60 to 90 seconds) – In the first 15 slalom in 15 seconds ” crossing of the hands.
- Sequence D (from 90 to 120 seconds) – In the early 15 ” rotation to the right, in 15 seconds ” crossing of the hands.
- Sequence E (from 120 to 150 seconds) – In the early 15 ” rotation to the left, in 15 seconds ” crossing of the hands.
- Sequence F (150 to 180 seconds) – In the early 15 ” stroke, 15 seconds in ” double skip.
You should perform at least 3 sequences before a pause, during which you can rest, or better, do floor exercises.
- Crossing Hands – When the rope is passing behind and is about over your head, cross your hands quickly and jumping rope with his arms crossed. Melt and repeat.
- Double skip – Wrap the rope faster to make two laps to jump.
- Movement – The feet are moved together instead of back and forth in the range of about 30-50 cm.
- Slalom – simulates the passage of the stakes of a slalom ski. Do not make it too-large lateral displacement.
- Rotation – Rotate the body (right or left by 90 degrees), while the rope is above your head. The foot ahead is about 50 cm before the other.
- Running – Running with your knees up as high as possible while turning the rope.
