A safe and effective jump rope guide for beginners

Jumping rope is one sport that you can rely on. Especially if you are looking for a sport that burns calories fast but has many benefits. Sports are often mentioned skipping this turned out to be good for the fitness of the heart and lungs, and blood vessels. However, not everyone can jump rope just like that. There are some things you should be geared towards for beginners. What are they? Come on, consider the things you can do to start jumping rope below.

Preparation for jump rope beginners

Skipping is safe for all ages and genders. This applies if you do it right and it is safe, yes. Apart from preventing injuries and accidents while exercising, you will also get the most out of this jumping rope sport. Let's see how it started.

1. Beginning of holding the jump rope

For beginners, use a rope that matches your height. Use rope beaded rope the model is suitable for beginners to jump rope.

After that, you can start by adjusting the strap and holding the handle on the rope handle.
Roll the rope so that the handle reaches your armpit.
Wear sports shoes. You can use running shoes or training shoes when you jump rope.

When doing jumping rope, you need an area of 1 by 2 meters, and about 30 cm high above your head. Also pay attention to the floor surface when practicing. For beginners, it is advisable not to do this exercise on carpet, grass, concrete floors, or asphalt. The shoes you wear can slip and cause ankle or knee injuries. Practice on a wooden floor, strip of plywood, or a mat made for exercise.

2. Preparation to start jumping

Initially, you will have to practice the leg and arm movements separately. Do it first as a preparation before using the rope to jump.
To find a strap that fits snugly, place one foot in the middle of the rope and lift the handle. The straps that are snug, should not cross your armpits.
Once you feel like you can keep up with the rhythm of your hands and feet, grasp the two ropes at their ends. Adjust to height, not too long or short, this follows your height measurement.
It is also important to allow 3-4 cm of rope allowance, to make room for your feet and the rope not to touch each other and this could cause slipping. Keep your elbows steady to the sides as you twist the straps.

3. At the time of jumping rope

To start, start jumping rope with a duration of 20 seconds. For the first 20 strokes, keep up the rhythm and try not to trip over the rope. If you feel tired or you can't breathe anymore, you should stop immediately.
After being able to get past the first 20 seconds, you can move on to the next minutes. Also rest for a few moments during each lap while jumping rope.

Beginners should start with 30 seconds of jumps, in succession or about 50 reps. Do at least three or four sets with a rest period of between 30 and 90 seconds in each. Gradually increase the duration and intensity of your sets, for example those initially only 60 seconds, increasing to 90 seconds for jumping. Then, do the steps from 100 to 150 seconds, with a rest period of 30 seconds. You can do this every day, in the morning or evening for maximum results.