Want to embark on this bouncy jump rope adventure, but don’t know how to go about it? Find out which exercises to perform in this dedicated program, offered by Christophe Ruelle, sports coach.
A little sport never hurts and it is even highly recommended for health. If you’re tempted by jump rope, but you (maybe) don’t know how to use it to get the most of its benefits, here’s what you need to know, and apply.
Three days a week, the ideal frequency
When, how, why? Let us try to answer the first question, especially since the answer is not to be taken lightly, since your health is at stake. “The skipping rope can damage the muscles, doing it three days a week is great because it allows you to have days off” explains Christophe Ruelle, sports coach. His proposal? “Do it on Tuesday, Wednesday, and Friday. It’s a good program ”.
As for the ideal time for these exercises, it can be at two times of the day: in the morning, between 10:30 a.m. and 11 a.m. or at the end of the afternoon, between 5:30 p.m. and 6 p.m. are the two peaks of form of the day when the body is at the top in terms of energy for the exercises. “
New to skipping rope? Do … without!
“Jump rope is not for everyone,” warns the coach. If you are pregnant or postpartum, go your way. Unless your perineum rehabilitation is finished and you have the go of your midwife. In fact, it is strongly recommended not to use the jump rope if you do not meet a few criteria: “the jump rope can be tiring quickly, you must have a good sports record”. In addition, the rope is never practiced alone and must be combined with other exercises.
If you are just starting out, don’t panic, you can start with an exercise without the rope as a first step: “You can simulate by doing step-touch. To give you an image, it is the act of imitating this person who cannot dance in a nightclub and who goes from right to left “. We know you know, we’ve all seen this character at least once in our lives.
These exercises can be done in sets of 10 repetitions, to be coupled with other exercises: “you can work the thighs with squats for example” suggests the coach.
Then increase the pace
That’s it, you have improved your level, and finally, you will be able to use the jump rope: “Once the rope is integrated, you can start with series of 15 to 20 repetitions, to couple with exercises: either squats, or recovery. The latter can also be passive, by practicing walking “suggests the coach.
Be careful to hold the jump rope in your hand, in order to minimize the impacts and not to hit the ground too heavily.
Then, later, if you feel you are performing well enough, you can embark on
the third level, by increasing the pace. “Go to sets of 30 repetitions or even 30 seconds non-stop” then advises the coach.
The jump rope, a tool for muscle building
After these basic exercise examples, it’s the plot-twist instant of this article: the jump rope isn’t just for jumping! “You can use it for muscle building,” explains Christophe Ruelle, “take the jump rope by the ends. Fold it in half and hold the ends in each hand. Do movements with your back straight, shoulders well lowered and abs tight. Raise your arms vertically, keeping the jump rope in tension, then come back down with the arms in front of the horizontal, while blowing. This movement can be repeated between 10 and 20 times. This exercise is great for strengthening the back ”.
The jump rope to sculpt the waist and abs
The jump rope can also be useful for working the middle of the body “for the waist, jump rope in hands and arms outstretched in the front, do a torso rotation and direct your arms a shot at 10 a.m. a shot at 10 h 10 ”.
To work the abs, lie on your back and then “raise your legs up in the air, place your arms behind your legs, jump rope in your hand, keeping your head and shoulders off the ground. Bring the jump rope back to the front of the knees, much like you might do in a pilates session ”.
An improvised landmark (or almost)
More simply, the jump rope can also act as a guide: “You just have to put it on the ground and use it as a line. Go over the rope as if you were crossing an obstacle. Left, right, left, right, take little leaps. You can also take chasing steps around, like a skirting around an obstacle “explains Christophe Ruelle while warning the most clumsy:” You still have to be careful not to get your feet in it “. Keep an eye out!