Like many classics, is jumping rope for fitness often dismissed or forgotten. However, it remains a fantastic way to lose fat, increase cardiovascular conditioning, and improve athletic foot speed and reaction time.
Jump ropes are inexpensive, portable and virtually no space to store or use. I have very much success with ropes directly as training material for my clients and I did. Here are a few training sessions, I have provided for you to try.
Workout Number One: "MixedSteps "
You will use four different steps that are here. The first is the classic two footed jump. This is what most people when they imagine skipping the question. Jump with both feet together on the rope as it goes.
Step number two is a "double-As. Under The Double as a normal jump, except you pass the rope under your feet twice with every jump. It is required to jump a little bit more and faster hands.
Step three is the jogging jump rope. This requires alittle bit of space, like a long hallway or an open room. You're going to jog forward while jumping rope. I know, that sounds like rubbing your belly and patting your head at the same time, but it's not as hard as it sounds once you get the rhythm. I actually have some clients that find it easier than the normal jump.
Step four is the one-legged hop. It's just like a normal jump but hold one leg up in the air so it never comes in contact with the ground.
Ok, here's your Training:
10 Normal Jumps
10 Double Unders
20 Jump jogging steps
10 One-legged hops on each side.
The training is scalable to your ability to. If you are a beginner as you put it on every 5 steps, and if you then subsequently nor the sky is the limit!
Workout number two: "Fight-Round"
Ok, this is a temporary training on boxing or mixed martial arts fighting is based. You are the combination of jumping rope with three combat-simulation of movements. Repeat thisProcedure as often as possible in three minutes, repeat calm one minute, until you have done 3-5 laps.
15 Normal Jumps
10 Punching from the guard position for each arm *
15 Normal Jumps
10 Hindu Push-ups
15 Normal Jumps
10 Thai Knees with each leg **
* Punches from the guard position, which simulate punches from the Jiu-Jitsu Guard position. Lie on your back and lift your knees. Cross your feet and keeps it at about 45 degrees.Imagine that you are an opponent between the thighs are operating. Now, blow up, turn their hands to the ceiling. Think about stamping of captured enemies. Make sure that is the back of the shoulder-punching from the ground to activate your abdominal muscles. Possibly some light dumbbells hold while this way for even more resistance.
** Thai Knee: This simulates a knee to the face fight in Muay Thai. On the basis of achieving a comfortable fighting stance, with bothHands, as if you grab the head and / or shoulders of an imaginary opponent. Reproduction bring the imaginary head down toward waist while driving the knee up as high as possible. You are simulating kneeling opponent's face. To fight in the world, the other as a "bad day".
Workout number three: "Track Star"
10 Normal Jumps
15 mountain climbers
10 Double-jumps
10 sprinter sit-ups *
10 Normal Jumps
15 GluteBridges
10 Double-jumps
Rest 30 seconds and repeat for 6-10 rounds
* Sprinter Sit-up: from flat on his back, legs outstretched and his hands start to your page. Sit bring powerful, while a knee against the chest and the opposite, that elbow towards the knee. It should look like you are at the peak of a Sprint-step (high knees opposite arm forward). Invert the motion and again to sit with the other knee is on the chest.
Give this a try ifYou did not get bored in your plant! I'm going to fight from round to do, I do!
