![]() ![]() Jump high (but not too high) and pass the rope underneath you twice before you land. (Related: How to improve your endurance by tracking your heart rate) Double unders You can apply this to any of the moves above. To work within maximum heart rate (220 minus your age), which is beneficial for fat loss and calorie burn, you need to increase the speed, explains McNiven. “Alternating legs is another good technique to increase speed and agility,” says McNiven. Instead of jumping with feet together, jump onto one foot and the other, almost like you are running. Sure, you might not care now, but you’ll thank yourself when you pick up your pension. Just two to five minutes of weight-bearing exercise each day can bolster bone density and ward off osteoporosis, McNiven adds. “As you keep turning the rope, your shoulders and upper arms feel the benefit.” Engage your core and the movement will help to coax your abs out, too. “When you jump that skipping rope, you are working your calves, thighs, hip flexors and glutes,” explains McNiven. (Related:Build Stamina and Muscle in This 3-Move Lower -body Workout) In addition to developing your co-ordination, agility and stamina (essential in the ring, you’ll agree) there are total-body benefits to be gleaned from a turn on the rope. (Related: How to know if your cardio workout is actually working)īut there’s more than one reason why the world’s heavyweight heroes are fans. It’s certainly efficient at shedding timber jumping rope for an hour can burn between 8 calories – roughly what you’d find in a burger and chips. You’d be forgiven for thinking that skipping is essentially cardio for people who hate cardio. ![]()
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