4 Jump Rope Exercises Every Cross Trainer Should Know
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Transcript of 4 Jump Rope Exercises Every Cross Trainer Should Know
4 Jump Rope Exercises
Every Cross Trainer Should Know
Jump roping can transform your workout routine. It will change the
amount of time you expend on cardio, and boost your weight lifting
sessions. Try mixing in some intervals or circuits of: double unders,
crossovers, single leg jumps, and forward & backs on your next trip to
the gym.
Exercises For Targeted Cardio
Double Under
Step 1: Grab a rope.
Step 2: Make sure you are warmed up and in a rhythm.
Step 3: Now jump a little higher.
Step 4: Spin the rope twice under your feet.
Step 5: Mix it up.
Growth
the calves, blasts cardio,
pumps the heart,
&builds endurance for
weight lifting. The perfect warm-up.
Burns fatty tissue, sculpts
Need a rope? Click Here
120 Toe Taps in a = minute
● 30 Minutes of Jogging
● 2 Sets of Tennis Singles
● 30 Minutes of Racquet
or Handball
● A 720 Yard Swim
Crossover
Step 1: Grab a rope.
Step 2: Begin jumping and while in mid-air, cross arms.
Step 3: Continue spinning the rope.
Step 4: Feel targeted burn in shoulders and forearms.
Step 5: Switch back and forth to get a full arm workout.
GainsA better cardiovascular workout in less time.
25% increase in physical
work capacity.
Provides a variation of upper body exercises.
Accomplished by the WOD Whipper Click Here
10 minutes with a rope
30 minutes on a jog
OR
“You do the math and get back to us.”
Forward & Back
Step 1: Grab a rope.
Step 2: Find a line on the ground.
Step 3: Stand behind the line and start exercise.
Step 4: Jump over the line and back again.
Step 5: Watch your calories burn off.
AdvantagesHigher calorie burn rate,
additional energy, subtraction of tension,
&an increase in running speed, jumping height,
and oxygen intake.Click Here If all you need is equipment.
Jumping rope burns 720 calories per hour. The same as running a 6 minute mile.
Single Leg Jump
Step 1: Grab a rope.
Step 2: Have leg muscles stretched and loose.
Step 3: Stand on one leg.
Step 4: Begin jumping rope as normal.
Step 5: Start at 30 seconds per leg and work up to 1 minute.
Step 6: Watch your calves sculpt themselves.
BenefitsImproves agility and speed,
builds endurance,
&
Equivalent cardiovascular
exertion in 10 minutes as
30 minutes of running.
lowers pulse rates.
All You Need Is A Rope. Accomplished by the WOD Whipper Click Here