Many athletes, such as boxers, have incorporated jump rope techniques into regular workout routines for decades. Mainstream exercisers have added it to their routines as well. There are many benefits to this type of exercise and several ways to do it. The most common types of techniques for jumping rope are the basic jumping moves, alternate leg jumps, crisscross moves, knee raising moves and other advanced moves.
Double leg jumps are one of the most common types of jump rope techniques. They are done simply by jumping over the rotating rope with both feet at the same time. This technique is good for beginners, and it helps to improve foot speed and balance. After this technique has been mastered, the exerciser can alternate lifting his or her feet on each rope rotation. This move is great for the calf muscles and is similar to running in place.
When the basic jump rope techniques become boring, most people add in crisscross and knee raising movements. The crisscross is done by crossing the elbows when the jump rope passes the middle of the torso in mid-jump. The jump rope is alternately crossed back and forth during the repetitions. Some people raise their knees, one at a time or both at the same time, during the normal jump rope cycle to strengthen the lower abs and create a more difficult cardiovascular workout.
Some advanced techniques include double under, which is when the jump rope must pass through two complete rotations in mid-jump. Skipping rope is completed by actually moving forward while jumping rope. Another advanced technique is when the person changes the directions he or she is facing while jumping.
There are many significant health benefits to jump rope techniques and exercises. It burns calories to promote weight loss and provides a high-intensity aerobic workout. Jump rope training also helps to develop calf muscles and strengthens the lower body. It is considered a plyometrics activity, because it increases body power movement and speed. Other advantages of jump rope routines include improved body coordination, balance and agility.
Most jump rope techniques can be done with several types of jump ropes, such as leather ropes, plastic ropes and nylon ropes. Both adults and children can do these techniques, but some kids will get more physical benefits out of jump rope games and songs than they will out of stringent exercise routines. These games typically incorporate at least one long jump rope and a minimum of three participants: two people to hold the ends of the rope and one jumper.