A it’s time to does sports we have two main hndicaps. The first is that we are getting busier and busier it costs us more to get that time for exercise. Second, that we hardly have material at home. Well, you only need one rope to solve both problems in one jump. “It’s an aerobic exercise that involves the whole body and that’s why it’s a great calorie burner in a short time “, explains Sara lvarez, the founder and creator of the Reto 48 methodology. It all depends on the intensity with which you do the exercises, the expert clarifies, but we could talk about what”about 15 minutes of skipping rope is twice as long as running or one hour of cycling at a speed of 15 km / h “.
HOW MANY HEATS CAN BE BURNED?
So, it is worth getting this simple accessory that takes up little space to train in the shortest time. “It simply came to our notice then between 300 and 450 calories in 30 minutes, as I mentioned, depend on the intensity of the rhythm we give to the training. You will be able to talk about it with a good rope workout we burn 10 to 13 calories per minute“.
An activity, therefore, very complete, involving the whole body. “It’s a cardiovascular exercise that it requires a lot of intensity, So what it makes us increase our heart rate and you would work on endurance, optimizing your aerobic capacity. “By jumping on the rope we work many muscles of the body (both the lower body and the upper body),” but also depending on the technique you will work more the abs, “explains Álvarez. On the other hand, you will be working on coordination, speed, agility and finally endurance. “He is believed to have one of the best reports on training time.”
THE BENEFITS OF THE JUMP ROPE
Alex Garca, the director of the Fit Club Madrid boutique gym, says that jumping rope helps to lose weight and burn calories, but it is also a powerful cardiovascular exercise in which every muscle in the body is involved: helps eliminate fluids, promotes coordination and increases agility and speed, eliminates stress and improves breath control. “
Then, the personal trainer gives us some tips to optimize our jump:
1. You start warming the wrists, knees and ankles mobilizing the joints to avoid injury.
2. Choose the right materialas well as the length of the rope.
3. It is practiced with back straight, shoulders relaxed and look straight ahead.
4. arms it must remain attached to the body.
5. The knees must be slightly bent to cushion the blow and avoid injury.
6. Mantn activated core throughout the training session.
TIPS FOR MAKING A GOOD ROPE
Mainly, according to the coaches consulted, there are three aspects to consider:
Length: be determined by body type and skill level. Level for beginners: the general rule is that when we stand with one foot in the middle of the rope, where the rope meets the handles, it must reach the top of the chest. Advanced level: less is more! Cut your rope.
Weight: The weight of the rope is very important and will vary depending on the level of qualification and the objective of the training. Jump ropes are generally designed with speed as the main goal. These ropes are very light as its two handles. And we will use them to develop speed, agility and coordination. But if we want to develop more strength and generate that explosive exercise, we can use ropes with a little more weight. Important: the weight should not be included in the “handles”, because this will not help us to do an exercise of higher quality or intensity (hand movement is minimal when we train correctly).
Quality: Here we want to say that the materials are good: that it has handles or durable handles and that have a good grip (adhesion), that the warp has some “balls” that allow the rope to rotate 360 degrees and prevent it from sticking to while we use it and that the materials from which it is made can be used on all surfaces.
THE BEST AMBASON COMBASES
At BAZAR we make a selection of the best ropes you can find on Amazon based on your goals.
ADJUSTABLE LENGTH
It is Supertrip combo It is made of PVC, a material that prevents tangles, and its handles are made of foam. In black and with red details, it has a diameter of 5 mm and adapts to wrists with excellent ergonomics. The length is adjustable for all heights and ages.
Buy it here at a price of 6.99 euros.
BEST SELLERS
This is one of the best-selling Amazon 2.8-meter Blukar model. It is an alloy of steel and PVC, with a protective foil to ensure that the rope is durable and extends its useful life. It facilitates the rotation of the wrist and offers excellent mobility.
Buy it here at a price of 10.59 euros.
REFLEXIVE
Another brand that triumphs among users is Gritin, with soft non-slip foam handle and reflective details. The viscoelastic material allows better grip and comfort in the jump. Compact and lightweight, it has a 360 degree roll and the cable is made of PVC steel.
Get it here at a price of 7.99 euros.
WITH HEAT METER AND VITEMETER
This specific model for CrossFit and home fitness are from Toqibo and measures three meters. Includes a lightweight carrying case with screwdriver and battery. Its peculiarity is that measure speed and count calories. You just have to jump, the rest does it for you.
Get it at a price of 13.99 euros.
PERFECT FOR DOUBLE MATTRESSES
This camber BeMaxx is ideal if you want to practice double jumping, because its steel cable is much thinner and has a rotating pivot in its ergonomic non-slip handles. It measures 315 centimeters and has a red reserve so that it can be changed.
Get it at a price of 13.99 euros.
THE FIRST AND A REFERENCE IN THE CROSSPHITE WORLD
PicSil Bee Rope combo It is a success in sales due to its high quality. The company of two Navarrese twin brothers, which sells in over 40 countries, is a landmark in the world of CrossFit and has now launched this model that weighs only 200 grams. Blue in color, the handle is adapted to athletes for a special comfort in every jump.
Buy it here at a price of 45.95 euros.
FOR IMPROVING SPEED
If what you are looking for is improve your speed, stay with this rope from Beast Gear. It is also perfect for double jumping and weighs only 0.05 kilograms, making it ideal for intense cardio in the living room or to take with you to CrossFit or boxing classes.
You can buy it here for 14.97 euros.
VERY VERSTILE
Another interesting model to consider is this Consul comb, made of ABS material. It also offers proper rotation and is compliant and slip resistant. It has a double rope system to adapt to all levels.
You can buy it here for 10.99 euros.
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