Jumping Rope: Not Just For Kids Anymore
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Remember the song, 'not last night but the night before,
twenty-four robbers came knockin' on my door?'
Those were the days when playing hopscotch, jumping rope
and hanging on the monkey bars were our primary occupations.
While hopscotch and swinging from the jungle gym may no
longer be a part of our leisure time, jumping rope could be.
Not only is it a great cardiovascular alternative to your
usual aerobic workout, jumping rope can increase body
awareness and develop better hand and foot coordination.
Roping Essentials
One of the greatest things about jumping rope is how little
it takes to get started. All you really need are some
comfortable shoes and a good rope. The best shoes for
jumping rope are either aerobic shoes or cross-trainers. Be
sure your shoes have a reinforced toe and provide a lot of
cushioning for the ball of the foot.
Jump ropes have come a long way since most of us were
skipping around the playground. Today, they are made from a
variety of materials and feature various grip styles. Some
ropes are weighted or have heavy handles. These ropes are
usually too cumbersome and are not recommended. Instead,
choose a light-weight rope with foam grips so it won't slip
away from you even if your palms get sweaty.
Here's how to choose the right length rope for you: step
one foot on the center of the rope and bring both handles up
to the chest. The handles should reach about chest-high.
Learning The Basics
Here is a breakdown of the do's and don'ts of jumping rope:
 | Lightly grip the handles near the end closest to the
rope. |
| Keep your shoulders relaxed and your elbows close to
your body. |
| Your knees should be bent slightly. |
| Turn the rope from the wrist and aim to keep a smooth
arc in the rope as it passes over your head. |
| Never hunch over. Keep your back straight and head up.
|
| Jump low to keep the impact on your knees and ankles
to a minimum. |
Jumping Rope - '90s Style
If it's been a while since you've swung a rope, you can rest
easy - the essentials are still the same. And the essentials
are all you really need to know to get a good workout. But
if you want to create a fun and exciting workout, you'll
have to add an extra element: a little pizzazz.
The easiest way to do this is to turn on some upbeat
music to get you motivated. Fun, exciting music is the best
way to keep your energy up during your workout.
Once you have mastered basic jumping, try getting a
little creative. Jump backwards or vary your foot patterns.
Try bringing your knees up or scissoring your legs. If you
find yourself needing a break but you don't want to stop
completely, twirl the rope from side to side.
If you're finding it difficult to come up with new moves,
head to the video or bookstore. There are several new tapes
and books on the market to help you add some variety to your
workout. The point is to stick with it. You're sure to
notice a marked improvement in your endurance level, which
will help any other sports or activities you may do. And who
knows? Jumping rope might even make you feel like a kid
again. |
