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Jump Rope is a great way
to keep fit and will help cardio-respiratory fitness, flexibility and
co-ordination. It is a full body workout that will burn calories and
get you in shape.
Rope
skipping is also know as
"Jump Rope"
in USA
and
"Nawatobi"
in
Japan.
Advantages of Rope Jumping.
-
Jump Rope is a best
opportunity to burn calories comparing with any others aerobic
exercise like jogging swimming etc.
-
Jumping Ropes can avoid
the risk of knee damage, which may occur during running.
-
It is the best activity to
help fight heart disease obesity, diabetes, while removing the fat of
the body specially "Belly and thigh".
-
Jumping Rope is the best
exercise which help increasing your strength & fitness, ten minutes of
jumping ropes is equivalent for running a mile.
For Best Results
For the first two weeks
Jump at any tempo that feels comfortable to you, thereafter Jump Rope
at a rate of 150-175 Jump per minute.
|
Week |
Jump |
Per minute |
|
1. |
30-50 |
Per minute |
|
2. |
50-100 |
Per minute |
|
3. |
100-125 |
Per minute |
|
4. |
125-150 |
Per minute |
|
5. |
150-175 |
Per minute |
Rope Length
For earn the effective
results of rope-jumping first stand in the middle of the rope & pull
the handles up until they reach your upper limbs and starts jumping.
At that time the rope should only touches the floor below or beneath
your sole.
|
Rope
Length |
Height |
|
7ft |
upto 4'10" |
|
8ft |
4'11" - 5'3" |
|
9ft |
5'4" - 5'10" |
|
10ft |
5'11" - 6'6" |
|
11ft |
6'6" or above. |
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