Rope jumping is best done relaxed because in a tense state, more energy is spent on body movements and rope rotation. In terms of the duration of the jumps, we try to stick to the same as in the round: three-minute jumps, then a one-minute break. And so three approaches, each time increasing the number of jumps in one minute. It is important to evenly distribute the load, for this we gradually set the pace, and do not forget that breaks are needed so that the muscles rest and breathing is restored, so be sure to take breaks, especially at the initial stage of training.

How to jump rope video

Warning

Restrictions on rope exercises apply primarily to those people who have health problems. Thus, it is imperative that you consult with your doctor before embarking on such intense training especially without prior preparation.

Here's what to remember before you start training:

• forbidden after meals, with a full stomach.
• It is undesirable to jump rope during migraine attacks.
• Any heart disease can have an undesirable outcome when performing exercises such as jumping rope.
• The same applies to all other diseases in which an increased pulse and high blood pressure can be dangerous.
• Diseases of the intervertebral cartilage and joints are another limiting factor.
• Significant excess weight (even obesity of the second degree) is a huge burden on the joints and heart, jumping rope is not desirable.
• Varicose veins or a predisposition to this disease. When working with a skipping rope, progression is possible.

02/01/2017 at 16:16

Why do boxers jump rope?

This question arises in many people. And the truth is strong men why something jump rope. However, the jump rope is one of the basic exercises.

Benefits of jumping rope

The jump rope improves the coordination of the legs, so after jumping the fighter moves more efficiently around the ring. Running also develops this quality, but many times less than a skipping rope. This projectile is indispensable, especially when non-standard types of jumps are practiced.

In addition to coordination from jumping rope, endurance increases. After all, this efficient view cardio load. On the rope, unlike swimming or running, you can control the rhythm, jump on one foot or two, break and start again, “explode” and slow down.

Rhythm is also an important quality of a boxer, and it also develops through the rope. And the impact force also depends on it. Thus, jumping rope increases the power of punches.

Boxer who jumped rope for 10 minutes works more effective than who rocked for 30 minutes.

A few tips for jumping rope:

1. Breathe only through the nose;
2. Jump on toes, knees should be slightly bent;
3. Keep your back straight;
4. Rotate the rope with your hands, not your shoulders;
5. The rope should not hit the floor, but only lightly touch;
6. It is necessary to jump as low as possible, so it is more correct and easier;
7. Try to rest while jumping;
8. If your calves start to hurt, stop jumping.

In addition to its effectiveness and indispensability, the jump rope is also the most affordable boxing equipment. Its price starts from 100 rubles. So buy, jump and develop!

We all saw children in the yards playing various outdoor games. Boys play robbers, girls play hopscotch. In addition, you can often see girls (sometimes boys) jumping rope. Therefore, people associate jump ropes mainly with children's fun. But not everyone knows that this is a wonderful sports equipment with which you can improve your physical condition.

This sports equipment is used in sports to improve physical characteristics of your body. In order to use it correctly, it is important to know what types of jumps are, how to learn to jump rope like boxers, why it is useful, how to breathe correctly during training, and more.

What is a jump rope, how do different types differ

All jump ropes consist of a leather or synthetic cord with plastic handles at the ends. But they differ depending on what they are used for. In gymnastics, for example, this sports equipment no handles at all. Instead, knots are tied at the ends. Such a projectile from the side looks like an ordinary rope. For boxers, jump ropes are made from the same leather or synthetic cord, but to increase rotation, it is made heavier, and thick rubberized handles or others are attached to the ends.

Rope ropes also differ in weight. For children school age, for example, they make light products - from 100 to 500 gr. Adults use heavier products - up to 1 kg. The heaviest jump rope is boxing. It can reach 3 kg. They are made heavier so that a high rotation speed can be achieved.

How to choose a jump rope

When choosing a rope for a beginner, gymnastic items should not be chosen. It is better to buy a regular synthetic or nylon with strong plastic handles.

The main attention when choosing is given to the length of the product. The length is chosen as follows:

• handles or ends of the product are attached to the armpits (can be clamped under the armpits);
• the bend of the cord should slightly touch the floor or lie a little on it;
• Cord material is optional.

If the purpose of the purchase is not entertainment in the yard with girlfriends or friends, but physical education, sports, then it is better to go to a specialized sporting goods store. There you can find different options for absolutely every taste.

How and why the rope is used in sports

Hundreds of books have been written about the benefits of jumping rope. After all, not a single sports equipment or simulator can be compared with a jump rope in terms of a complex load on muscle groups. Unlike all of them, it loads all muscle groups at once. However, not every novice athlete sees in it a serious sports equipment.

Athletes use the rope to improve the following properties, characteristics, parameters of their body:

• increased endurance (in any sports);
• improving the work of the arms and legs, as well as all muscle groups;
• increased punching power (for boxers);
• improved breathing;
• raising tone.

Jumping rope has other benefits as well. Boxers, for example, become more rhythmic in the ring. When conducting a series of attacks, they get tired less. A jump rope is almost the main sports equipment that boxers use in training, after a punching bag, of course.

How to learn to jump rope quickly

Often people who come to sports are interested in how to learn how to jump rope. For beginner athletes, this can be a difficult task. To learn how to do this, sometimes you have to work hard. After all, not every projectile is easy.

Pay attention to loads, training times and restrictions. If the goal is to learn how to jump quickly, like boxers, master the high-speed jumping technique, choose a better weighted projectile. It allows you to perform 5 revolutions per second or more.

So that the result is not long in coming, you need to train regularly. You can practice 2-3 times a week, or better - every day. A beginner during the first workouts should do no more than 15 minutes. Then you can increase the time from half an hour to 45 minutes. This time will be enough to achieve a positive result: endurance will increase, health will improve.

It is important for beginners to remember that after the first workout, the muscles will hurt. Therefore, it is not worth exposing them immediately to large loads. After a few days, the muscle pain will disappear.

Types of jumps

A jump rope is a seemingly uncomplicated item. It seems to twist the rope, and jump to your health. And that's it. But there are quite a few types of jumps. Some of them are easy, some are hard. Education various types jumping may seem difficult, but with diligent study, you can master all of them.

The most common and easiest types of jumps:

When the jumper confidently masters different types jumps, you can start trying to perform various tricks. Actually, these are the same jumps, it's just that their execution visually seems more complicated.

Restrictions and Precautions

If shortness of breath appears during training, it is better to slow down the pace. You should not try in the very first days to strive to fulfill the weekly norm of jumps.

It is important to remember that during training you can not hold your breath. One way or another, this will negatively affect your well-being. You need to breathe slowly.

If not exceed permissible loads, soon training will begin to have a beneficial effect on the cardiovascular system. But that's not all. There is also a nice bonus - after months of training, the athlete begins to feel muscles that he did not even suspect.

As for restrictions, it should be noted that there are two types of contraindications: temporary and permanent. These contraindications may be temporary or permanent.

You need to stop or reduce training in the following cases:

• Women should not exercise during pregnancy.
• You can not do jumping after childbirth until the body recovers.
• With various pain syndromes, it is better to postpone training for a while.
• Overweight people should not be zealous and heavily burden their body.

Permanent contraindications:

• Phlebeurysm.
• Diseases of the cardiovascular system.
• Sudden drops in blood pressure.
• Diseases of the joints and spine, as well as the musculoskeletal system.

The jump rope is the most affordable sports equipment in the financial sense. e. Everyone can buy it.

The main convenience of this sports equipment is that it is not necessary to visit gyms, fitness clubs, sports complexes to use it. For training, it is enough to go out into the yard.

Attention, only TODAY!

Little things create great things. It would seem that the rope is a very simple projectile, but what a huge foundation for the skill and physical preparation of a boxer creates working with it.

Indeed, along with the basics of boxing: striking mechanics, body weight transfer and general physical training you need to learn how to jump rope. Training on this projectile allows you to improve coordination and develop explosive leg strength.

Pay attention to how professionals work with a skipping rope. For example, Roy Jones jumps on his toes, slightly off the floor. Shoulders are relaxed, hands are actively working. In this case, the boxer performs various, including complex, movements. It is important that the jump is as low as possible, explosive. This short stop-leg impulse will give power and sharpness to your punches. The shorter the movement, the more explosive power it contains. It is advisable to work with the rope in this manner.

And don't be lazy. Rope training should be included in every workout. For example, Konstantin Tszyu spent up to 5 hours a week jumping during training.

Benefit

In addition to developing specific boxing skills in coordination, explosive strength, the ability to relax and improvise, jumping rope significantly improves the functioning of the heart muscle and strengthens bone tissue. During jumping rope, deltas, triceps, trapezius, back muscles, buttocks, hips and calf muscles. In all respects, this projectile is useful to any athlete. Moreover, the jump rope costs from 150 to 1000 rubles.

The most inexpensive ones are made of plastic, while the more expensive ones are made of leather and equipped with wooden handles. It is recommended to immediately purchase a professional shell made of genuine leather, because you will have to work a lot with a rope.
wish good training. For motivation, we suggest watching videos with the training of legendary boxers.

Video: jump rope workout

This video contains a whole collection of jump rope workouts - from Muhammad Ali, Sugar Ray Robinson, Joe Louis to Manny Pacquiao and Floyd Mayweather. Each boxer, like the style in the ring, has his own style of working on this projectile. Sonny Liston - overweight, squatting Roberto Duran, explosive Mike Tyson and others:

Manny Pacquiao jumps on his toes with a minimal lift off the floor, putting his right foot slightly forward:

Mohammed Ali's rope workout:

Jumping Vasily Lomachenko:

On a note!
How to jump rope: 50 different ways:

Even beginners who just came to boxing do not need to explain once again how important the rope is to this sport. At first glance, such children's entertainment can significantly improve the training of a boxer. By the way, all the pros, without exception, use a rope in their workouts, because it is simply impossible to replace it. And if jumping rope seems like a trifle to you, then look at the importance given to this movement by such boxing legends as Muhammad Ali, Roy Jones, Mike Tyson, Lennox Lewis and others.

Jumping rope in boxing: what is the point?

Many will probably ask what benefit the rope has in boxing, so for those who have not yet met this wonderful sports equipment, it will be useful to know its main advantages. With such a simple and inexpensive device that you can buy at any store, you can get the following benefits:

It is important to understand that in terms of efficiency, the jump rope surpasses even running, which has long been considered perfect view physical activity. However, jumping requires technique, otherwise the benefits of this activity will not be so tangible.

How to choose the right rope for a boxer

Choosing a rope for your parameters is extremely milestone, since it will not work to take the first shell that comes across. To get started, select correct length. There is a fairly simple trick, you need to take both handles of the rope and stand with your feet in the middle. Pull both handles to the maximum length, the ideal rope will reach armpit level.

An incorrectly chosen length will lead to situations where the rope will simply drag behind you, or vice versa - touch your head or legs while jumping, which will negate all your efforts. Only a carefully selected projectile will give you the opportunity to improve your physical skills.

How to jump rope

It is fair to say that for some people, jump rope is a sure way to improve almost every possible skill that will allow them to gain an advantage over their opponent, while for others it is a waste of time. What is the reason for such a different effect from one sports equipment? The key will be the frequency and the correct combination of the rope with other movements. All pros, without exception, constantly use a jump rope in their training program, because in order to initially form the correct idea of ​​​​its benefits, you need to turn to professionals.

All boxers used jumps in their own way, so you can only find "your recipe" by experience. For example, Roy Jones preferred to jump at the same high-speed pace for 25 minutes, taking breaks for 60 seconds between repetitions to restore his breath. Chris Byrd jumped for 20 minutes, doing it without interruption and at an increasing pace. Mohammed Ali adhered to the same principle, jumping for 20 minutes at an interval pace. Each legendary boxer used the rope in his own way, but in general, the principles of training are similar. Among them are the following options:

• Constant pace
• interval jumps
• Rising pace
• high speed jumps
• Combined jumps

The latter type involves a combination of jumps with another type of load, such as push-ups from the floor. Kostya Dzyu actively used a similar method in his training, jumping for 5 minutes and alternating this with push-ups. You don't have to completely emulate the way champions do, especially considering their skill level, but if you aim for that kind of result, your skills will often surprise you. This will especially affect the improvement of impact, mobility, explosive strength of the arms and legs, as well as the development of coordination.