Jumping rope is not just for children at a playground. Using a jump rope for cardiovascular activity is a fun way to exercise and provide you with an excellent workout. There are three types of jump rope techniques that are easy to master when you start out: the one step, the two-legged jump and cross jump.
One Step Jump
The one step jump is a beginning jump rope style. Start with the rope behind your heels. After you swing the rope above your head, skip your right foot over the rope as it hits the ground with the left foot following after. Repeat this with the left foot going over the rope and the right foot following after. Continue this pattern for 3 minutes on each side.
Two-Legged Jump
Begin with the rope behind your heels. Swing the rope above your head and as the rope touches the ground, jump with both feet in the air over the rope as it swings. Repeat this continuously for 1 minute. If you are having trouble doing this without tripping over the rope then just keep practicing and build up until you can do it for longer periods of time.
Cross Jump
A cross jump is a more challenging style. When performing a cross jump start with the rope behind your heels and swing the rope above your head. As the rope heads towards the ground, cross your arms across the center toward your elbows as the rope swings downward. This creates a circle or loop in front of your body to jump through. After you jump through the loop, immediately uncross your arms as the jump rope swings down. Once you get this pattern down, repeat this for at least 2 minutes at the fastest pace possible.
Tips.
Jumping rope does not have to be done for long to be effective. Add it to other fitness routines in small intervals. Find a rope that works for your own height and find a strong sturdy surface. Wear a cross-training or proper workout shoe, stretch and perform at least 5 minutes warm-up and cool down as with any exercise routine. Jumping rope is a cheap and portable activity and most jump ropes can be purchased for $8 to $20.
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