The 5 Tips to Define the Abdomen by Jumping Rope

The Tips to Define the Abdomen Jumping Rope  in a simple and natural way. Also, remember all the games you played as a kid? Gone are the days when you could eat a lot of pancakes, cakes and pastries and not gain a lot of fat. And one of the reasons is that jumping rope was enough to burn everything that was consumed. This article will convince you why jumping rope should return to your routine, especially if you want to firm up your abs.

Health Benefits of Jump Rope:  Let’s look at all the benefits that jumping rope regularly can provide:

• It is one of the best cardio and HIIT (high-intensity interval training) exercises.
• Jumping rope corresponds to burning 1300 calories/hour. So basically you can call it an effective fat burner.
• Jumping rope as a calorie-burning exercise can be compared to running. At the same time, it does not need to be practiced outdoors. This can be done anywhere.
• It’s one of the cheapest forms of exercise you can do.
• Jumping rope helps with muscle toning as it is basically a bodyweight exercise.
• Improves balance, coordination and agility. Most runners and other athletes jump rope as part of their training.
• It is one of the best exercises for strength and conditioning training.
• Jumping rope gives the body a complete workout. It is especially good for toning and developing the thighs, calves and calf muscles. At the same time, it also works on your abdomen and arms.
• Authorizes and improves the hip flexor muscles.
• Studies show that jumping rope exercises put less pressure and are less impactful on joints than running. It is a low impact exercise and therefore a better choice.
• It improves cardiovascular health as it improves heart rate.
• It is beneficial for blood pressure patients.
• Jumping rope is something that anyone from beginners to advanced can do.
• Jumping rope is also known to help improve bone density.
• All equipment to practice this exercise is a rope, which can fit in your bag and is suitable for travel. So you don’t have the excuse of missing your workout as all you need is a rope and an open area to burn off those calories.

How to Practice the Jump Rope Exercise Correctly:  The first thing you should do is adjust the length of your rope. Keep handles at each end of the rope, one handle in each hand. Shorten the rope until both ends reach your armpits. There are several ways to do jump rope exercises , and each offers its own benefits.

Double Jumps:  One of the Tips to Define the Abdomen Jumping Rope  is to do double jumps. The most common style of exercise is double jumps. This style is often practiced at high speed and burns more calories. The intensity of the double jumps can be varied according to the speed and also the height of the jump. Jumping higher results in slow jumps but is good for muscle toning. On the other hand, low, fast jumping is good for high-intensity and endurance training.

• Hold the rope pulled up and tensioned, with one handle in each hand with sides, elbows bent and forearms parallel to the floor.
• Keep your shoulders back, chest out, elbows close to your body, abdominal muscles tight and your weight on the balls of your feet.
• Jump with both allowing the rope to pass under your feet.
• Repeat the movement and vary the speed according to your physical condition.

Cross Jumps: Cross  jumps are one of the main Tips to Define the Abdomen Jumping Rope as  it is one of the intensive jumping styles. Style is often incorporated into high-intensity workouts when you need a break from aerobic exercise. It is preferable to continue with less stressful cross hopping rather than stopping altogether.

• The cross jump position is the same as the double jump.
• The difference between the two exercises is that the double jump is for jumping with both feet and simultaneously, whereas the cross jump consists of jumping with one foot behind the other.
• The movement comes from the wrists and forearms and not rotating from the shoulders or arms.
• First, jump the rope with one foot followed by the other.
• Repeat the movement as quickly as possible without tripping over the rope or twisting your foot.

One-Leg Jumping:  Jumping rope with a loss requires good balance and puts more weight on one leg for that reason it is one of the top Tips for Setting Abs by Jumping Rope . To prepare yourself for jumping with one leg, you can start with balance exercises.

• Keep rope handles in each hand; shoulders back, chest out, abdomen tight and belly button in.
• Now, lift one leg by bending the knee.
• Start by jumping rope with one leg that is on the ground, keeping the leg raised in the air.
• Do a number of reps and then do it with the other leg.
• Jumping with one leg takes slow, hands-on practice.
• Fast jumping can lead to leg injuries or falls.

Tips Before Jump Rope:

• Stay hydrated during your workout. Stretching before and after training is important as it prepares the body for high-intensity aerobic exercise. Cooling down also helps reduce cramping that can appear later in the day.
• Jumping rope is a cardiovascular exercise. It is important to eat a meal after training with good carbohydrates and protein.
• Buy a good quality rope. A bad rope can break during exercise and can injure you.
• If you’re a woman, it’s good to wear a high-impact sports bra. Jumping rope causes a lot of breast movement. If you don’t wear a good sports bra, exercise can cause discomfort in your chest muscles.
• Yes, it is true that the jump rope exercise can be practiced by people of any level of proficiency – beginners, intermediates and advanced. However, you should note that this exercise is used for resistance training and conditioning, not just for burning calories.
• Therefore, it is advisable to practice progressive jumping to build your endurance level and condition your body slowly over time. Start slowly and then gradually increase the speed or duration time.
• The surface where the jumps will be made matters. The jump must not be performed on a carpet, stone or asphalt surface. It is necessary to do the exercise on shock-absorbing surfaces, preferably on wooden floors or other smooth surfaces.
• Choosing a suitable area for this exercise is necessary. While jumping can be done anytime and anywhere, you’ll need an open space so the rope doesn’t get caught in nearby objects. The area should also have high or open ceilings.
• Jumping rope is a high-intensity exercise and therefore it is necessary to do a good warm-up before starting the exercises. Stretching exercises are essential before jumping rope.