The benefits of jumping rope or on a trampoline are numerous: it’s a fun way to gain balance, aerobic endurance and muscle tone. We tell you how to take advantage of this simple activity.
Jumping rope seems like a child’s or boxer’s thing but it is an excellent exercise for anyone who wants to stay in shape. In addition, jumping on a domestic trampoline or on a trampoline – what in the United States is known as rebounding – is not only fun and recommended from the psychic point of view, it also has very positive effects on physical health. In this article we tell you the benefits of jumping and how to do it right to get its benefits without suffering injuries.
BENEFITS OF JUMPING ROPE
Jumping rope is simple, cheap, fun, requires hardly any space and, well done, gives very good results. Among them:
- Improves coordination.
- It favors rhythmic harmony.
- Reaffirms the muscles of legs, calves, arms and pectorals.
- Tones the buttocks.
- Keeps joints flexible.
- Increases lung and cardiovascular capacity.
- Burns a lot of calories; It is estimated that 30 minutes jumping at a good pace can consume up to 315 calories.
CONTRAINDICATIONS OF ROPE
Despite all these health benefits, jumping rope is not an activity recommended for everyone: if you suffer from an injury to your back or knees, or suffer respiratory or bone problems, it is better to abstain.
To avoid injuries and that the knees do not suffer it is important to flex them slightly when jumping and look for a soft surface where to practice the jump.
In general, it is not advisable to jump rope more than three days a week. It is preferable to combine this practice with other complementary physical activity, such as swimming.
HOW TO JUMP ROPE?
To start jumping you don’t need much: a rope, good shoes and the right place:
- The rope can be easily purchased at any sports or toy store.
- The shoes should have a reinforcement in the ankles and, if possible, air chamber to cushion the impact of the weight of the body, three times higher when jumping.
- The ideal is to do it on grass, sand or earth, although a wooden floor can also serve.
Another aspect to keep in mind is that it needs a brief warm-up and some final stretches.
TIPS FOR JUMPING ROPE
- Length of the rope. To calculate its ideal size, if it is stepped on with the heels, the ends must be joined with the hands at the height of the navel, with the arms stretched out.
- Appropriate frequency. At first, alternate a day of exercise with one of rest: the first day, it is enough to skip five minutes at a moderate pace. On the second day, up to eight minutes; and the third, up to twelve. From here you can increase the time progressively up to 30 minutes.
BENEFITS OF JUMPING ON A TRAMPOLINE
It’s a fun way to gain balance, aerobic endurance, and muscle tone. In addition;
- stimulates blood and lymphatic circulation,
- increases cardiac and respiratory capacity,
- improves muscle tone (especially of legs and buttocks),
- and also exercises coordination, balance and flexibility.
HOW TO PREPARE TO JUMP ON A TRAMPOLINE
Part of the momentum for the jump is achieved by moving with the ankles, so it is necessary to warm them up before with some preliminary exercises on the ground: raising the toes, flexing and extending the tip, loading the weight on the insteps, etc.).
On the other hand, in the air the whole foot must work in a pointed position so that in the descent the ankles do not suffer too much.
Also, although in the air they must be held together, the feet have to be slightly apart when they rest on the elastic mesh, which gives more stability.
Anyway, in order to avoid injuries, you should start with discreet boats.
If you later want to gain height, at takeoff you can draw with your arms an imaginary semicircle that goes from back to front.
The landing is done with the legs semi-flexed and keeping the body aligned, with the shoulders on the hips, which helps the weight of the body to concentrate more on a point, and thus increase the flexion of the mesh and better prepare the takeoff of the next jump.
It is also very important to maintain visual references so as not to get dizzy, especially in rotations.
THE FOUR BASIC JUMPS ON A TRAMPOLINE
- Vertical. In the jump the arms are raised and the body is kept extended. When descending they go down to the sides.
- Grouped. They bring their knees to their chests and their hands try to hug the shins.
- Carpado. The legs are raised together forward and the trunk lowered to the front in order to maintain balance.
- Straddling. The legs are raised open as if they wanted to draw an imaginary horizontal line.