Want to mix up your cardio routine with something fun and effective?
We rounded up some trainer-approved, jump rope for beginners tips to help you start.
Michael Olajide Jr. is a former championship boxer and current trainer with Centr, Chris Hemsworths digital fitness platform.
If you havent jumped rope since your elementary schoolsJump Rope for Heartfundraiser, dont worry.
Once youve purchased your jump rope, every workout is effectively free.
Lastly, Olajide points out that jumping rope also requires a greater mind-body connection.
an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist
You have to be present-focused and extremely aware of everything youre doing the whole time, he says.
Every time youre not, the rope lets you know by catching your foot.
This means you have the motor skills mastered and you wont get tired.
Additionally, youll also want to swing the rope with care.
This will slow you down and cause your shoulders and arms to fatigue more quickly.
Instead, she says to slightly bend your elbows and swing using only your wrists.
Skipping rope
This is a staple to have in your jump roping repertoire, Hennan says.
Left plant, right touch, then right plant, left touch.
Alternate which leg you are driving up to your waist level while continuing to jump rope, says Cela.
an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist
It really engages your core and drives up your heart rate at the same time.
As you progress in this move, you’re able to increase your speed.
Mummy kicks
Ready to add intensity and skill?
Im a Former Competitive Rower, and the Hydrow Rower Healed my Complicated Relationship with Indoor Rowing.
Crossovers
Instead of jumping through an open-armed rope, Olajide says to try jumping through a crossed rope.
Start by jumping the basic jump for an eight count, he instructs.
Continue to cross on one and uncross on two as you keep up the jump.
Side-side aero
You may have seen this move at Jump Rope for Heart as a tricky rest jump.
In reality, Olajide says it takes maximum coordination.
Grab the handle of the rope in each hand, then bring your hands together.
Keep your hands waist level.
They should move as one.
Turning your wrist and upper body, move your hands in a sideways figure eight.
The end of the rope and your hands should move as one.
This move should be done on a three count.
Side aero
Once youve nailed the side-side aero, Olajide suggests taking it a step further.
This is like the side-side aero but you have to think faster, he says.
This move is executed on a two count.
Repeat the jump pattern, switching from side to side.
Double under
Ready for thecoup de grace?
It measures things like jump count and time spent jumping so that youll know how much youre improving.
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