Why and how to use a jump rope?

The jump rope: a small accessory with lots of benefits: burning calories and fat, sculpting your body, improving your cardio and endurance… Discover its secrets here!

You wouldn't think it, but jumping rope hides many benefits, whether working on cardio, burning calories and fat, toning your muscles, improving balance and coordination, even all these at once! Find out about the advantages of jumping rope, as well as our advice for using it correctly and safely.

What are the benefits of jumping rope?

It is practical!


Before we even get to the physical benefits, a jump rope is very practical. It is small and easy to carry, and it is an accessory, so it stays affordable, and you don't need very long workouts to feel the benefits. Makes you want to find out more right?


Improving your cardio


First of all, jumping rope helps you work on your cardio and endurance. If you spar with a partner, where you need to keep going for several rounds, or even if you do a session of cardio boxing with a punching bag, cardio is quickly called upon. Being able to go the distance makes your practise more enjoyable.


~Jumping rope quickly boosts your heart rate and helps you strengthen your heart. It is also an interval training exercise - that is, an intensive exercise followed by a recovery period - just like for boxing or cardio boxing. Alternating intensity and recovery is very effective for improving your endurance and ability to recover after a workout.


Sculpting your body


Another significant advantage of jumping rope is that it helps you sculpt your body. A cardio exercise like jumping rope is a very good way to burn calories, including those stored as fat.


~As your heart rate and breathing increase, all your muscles are working, since they need oxygen. So jumping rope is a very complete activity that works on several muscles at one time. That allows you to tone your entire body: shoulders, arms, chest, abs, back, glutes, thighs, and calves! Certain ropes, like the one sold in our boxing aisle, include weighted handles to work your muscles more.


Unsuspected perks!


You don't necessarily think of it, and it doesn't apply to everyone, but jumping rope can also contribute to fighting cellulite. Jumping makes your skin move, which has a massaging effect on your tissue and improves blood circulation to the affected areas.


~There are also significant beneficial effects on your posture, balance, and coordination. It's an exercise where you have to jump in rhythm with the rope. To do so, the right posture (see below), balance, and coordination are essential. You also need to jump on the balls of your feet, which helps with agility if you do combat sports. Like with everything, the more you do it, the more natural it becomes and the more you develop the right reflexes.


Practising correctly = first of all, practising safely and under the right conditions

In order to reap the benefits of jumping rope, there are basic rules to respect for jumping safely.


Above all, you should know that jumping rope is an intensive activity that brings your heart rate up quickly. So you need to have a minimum level of fitness. Do not jump rope without your doctor's approval, and stop immediately if you feel pain or dizziness.


It is also very important to go gradually, based on your physical fitness level and to take enough recovery time between each set of jumps. It might seem obvious, but be sure to breathe regularly and not hold your breath: that is often a beginner's mistake. Given the intensity of the exercise, have something to drink close at hand.


You need to wear sports shoes, both to protect your feet from the rope and for cushioning. Avoid jumping too high, to reduce the shock waves. Train yourself to jump just a few centimetres high - just high enough to let the rope pass. The surface you are jumping on should be flat, for stability, but not too hard, to protect you from impacts.


Having the right posture is also essential for safety - that is, keep your head, neck, and spine aligned. Also, keep your knees flexed and jump on the balls of your feet, to stay flexible and cushion against shocks.


Last quick tips: Take the time to stretch before and after, don't jump right next to someone else and, for women, wear a sports bra.


How do i use it?

Before you start


To use it properly, you need a certain amount of space for the rope to turn, particularly above your head. The rope should also be adjusted to your height. To check, put a foot on the rope. The handles should reach up to your armpits. If the rope is too long, you can adjust it and cut the extra rope if your rope allows it, or simply make a knot at each end.


Rhythm, coordination, and posture are key


To effectively use your rope, the first step is to find your rhythm and coordinate the rope to your jumps. If you're just beginning, start by jumping without the rope, to adjust the height of your jumps and find a pace you feel comfortable with. It is also a chance to perfect your posture: alignment of the head, neck, and spine, belly slightly tucked in, knees bent, jumping on the balls of your feet.


You can then take the rope and turn it next to you in one hand, to coordinate your feet with the rope. Once you've found your rhythm, you can put the 2 together.


The position of your arms and shoulders is also very important


When holding the rope in both hands, you also need to position your arms and shoulders correctly. For your shoulders, it's quite simple - they shouldn't move. Your wrists and to a small extent your forearms are what turn the rope and provide a rhythm for your jumps.  Your elbows are bent and close to the body. Your wrists are far from your body, at hip height and slightly in front of your pelvis.


Go at your own pace


The length of your sets of jumps depends on your physical condition. Once again, go gradually, at your own pace, and without forcing anything. It is a cardio exercise, so regular breathing is very important. Always take time to recover between each set of jumps and don't forget to drink.


Different jumping techniques


The key to remember is jumping once per swing of the rope (except for the double jump technique).


Start with a Basic jump. This is the essential technique to learn if you're starting out. You jump with both feet at once, to find your rhythm and master your coordination with the rope. Since it's also the easiest technique, it will allow you to concentrate on your breathing and better manage your workout, based on your fitness level. If you only use this technique at the beginning, that's perfectly fine and very effective. Mastering the basics is essential before trying more complicated exercises.


When you feel more comfortable and if your fitness level allows it, you can vary your exercises and pace with more technical jumps. However, for all techniques, always start with the basic jump to get in the rhythm, and then you can change your jump. Here are the most well-known jumps:


Boxing jump: Here, you hop (not too high) from one foot to the other. You can jump several times on the same foot before changing feet.


Running jump: You change feet with each swing, as if you were running.


Lateral jump: Jump with both feet at once, starting with the basic jump, then to the right, then to the left, and so on with each swing.


~Double jump: The idea is to do 2 swings for each jump. To do that, you'll need to jump a bit higher.

The more you do it, the more natural it becomes

As with any activity, practice makes perfect. If you are a beginner, you may need a bit of patience, but if you focus on the basic jump, you will improve more quickly and have more fun.


Enjoy yourself!

Andrew, combat sports enthusiast



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