Through all fitness trends and workouts, speed rope continues to be one of the most effective, cheap and coordination exercises adopted by almost all kind of athletes. It helps in muscle coordination and toning of your body. It also helps in losing weight by burning calories in a short period of time.
Speed rope workout is relatively inexpensive and easy to learn as compared to many other high impact workouts. All you need is a rope and an appropriate size room, to begin with, your speed rope training. The best thing about speed rope workout is that this exercise is not limited to professional fighters and trained athletes, but can be performed literally by anyone once your pace and rhythm are set.
For beginners, making your rhythm and coordination in speed rope training can take some time. All you have to do is be patient and not give up until your goal is achieved. Start by selecting a speed rope that suits your body, it should neither be too short nor too long. Basic speed rope starts by standing with your feet together, with a straight back and your elbows bent at a 45-degree angle and placed close to your sides. Jump off with your feet just high enough to clear the rope and finish with a soft landing on your knees. Don’t put too much pressure or else you will end up getting injured.
Here are some tips to follow if you are trying speed rope for the first time:
- Stand straight and position your hands with 9-10 inches of your hip bone. Both your arms should be properly aligned to your body at each side. Rotate the rope with your wrists, not your arms, elbows or shoulders.
- Use a properly sized rope that coordinates well with your body. Step on the rope with one foot and pull the handles up toward your shoulder to straighten the rope and remove any tangles. The top of the handles should be approximately at shoulder height.
- Start with slow rotations at first. Stick to only one jump per rotation (jumping twice per rotation will hinder your future progress as you won’t be able to increase the speed of the rope without tripping or falling). Two jumps per rotation is an advanced level workout.
- Beginners should start out with 30 seconds of repeated jumping or about 50 repetitions. Perform 3-4 sets of speed rope with 30 seconds of rest in between.
- Slowly increase the duration and intensity of your speed rope training to 60-90 seconds of consecutive jumping.
- Don’t worry if you miss for the first time or even in the first week. Just keep jumping to complete your sets and don’t forget to take rests intervals.
Beginners training is all about gaining confidence and consistency by learning the right technique. By following correct technique and being consistent, you will be a pro in speed rope workout in a short span of time!