A it’s time to sports we have two main hndicaps. The first, that we are getting busier and busier and it costs us more to get that time as exercise. Secondly, we hardly have any material at home. You only need one rope to solve both problems in one jump. “It’s an aerobic exercise covers the whole body and that’s why it’s a great calorie burner in a short time, ” explains Sara lvarez, founder and inventor of the Reto 48 method. It all depends on the intensity with which you do the exercises, the expert explains, but we could talk about what “about 15 minutes of skipping rope is twice as long as running or cycling for an hour at a speed of 15 km / h “.
HOW MUCH HEAT CAN BE BURNED?
So it’s worth buying this simple accessory that will take up little space for training in no time. “They can get burned between 300 and 450 calories in 30 minutes, as I said, depends on the intensity of the rhythm we give to the workout. You learn that with good rope training we burn 10 to 13 calories per minute
So a very complete activity involving the whole body. “It’s a cardiovascular exercise demands a lot of intensity from us, So what causes us to increase our heart rate and it would work on resistance to optimize your aerobic capacity. “By skipping we work a lot of the muscles of the body (both the lower and the upper body)”, but depending on the technique you also work more on the abdominal muscles, explains Álvarez. On the other hand you will be. work on coordination, speed, agility and finally endurance. “It is believed to have one of the best ratios in terms of time spent on training.”
BENEFITS OF JUMPING ROPE
Alex Garca, director of the boutique gym Fit Club Madrid, says skipping rope helps you lose weight and burn calories, but it’s also a vigorous cardiovascular exercise that involves every muscle in the body: “It improves resistance, helps eliminate fluids, promotes coordination and increases agility and speed, and eliminates stress and improves respiratory control. “
Then the personal trainer gives us some tips to optimize our jump:
1. Begins warming of the wrists, knees and ankles mobilizing the joints to prevent injury.
2. Select the right materialas well as the length of the chord.
3. It is practiced with the straight back, relaxed shoulders and stare straight ahead.
4. The arms must remain attached to the body
5. The knees should be slightly bent to absorb the impact and prevent injury.
6. Mantn activated core during the training session.
TIPS TO MAKE US A GOOD ROPE
According to the coaches consulted, there are mainly three aspects to look at:
Length: are determined by body type and skill level. Beginner level: The general rule of thumb is that when we stand with one foot in the middle of the rope, where the rope touches the handles, it should reach the top of the chest. Advanced level: less is more! Cut your rope.
Weight: The weight of the rope is very important and will vary depending on the skill level and purpose of your training. The skipping ropes are generally designed with speed as the main focus. These ropes are super light like its two handlesAnd we will use them to develop speed, agility and coordination. But if we want to develop more strength and generate that explosive exercise, we can use ropes with a little more weight. Important: the weight does not need to be included in the “handles” as this does not help us to do an exercise of higher quality or intensity (the movement of the hands is minimal when we train correctly).
Quality: Here we mean that the materials are good: that it has handles or handles that are durable and have a good grip (grip), that the chain has some “balls” that allow the rope to rotate 360 degrees and prevent it from snagging as we move. use it, and that the materials from which it is made can be used on all surfaces.
THE BEST COMBAS IN AMAZONE
From BAZAR, we make a selection of the best ropes you can find on Amazon based on your goals.
ADJUSTABLE LENGTH
Is Super trip combination It is made of PVC, a material that prevents tangles, and the handles are made of foam. It comes in black and with red details, has a diameter of 5 mm and adapts ergonomically to the wrists. The length is adjustable for all heights and ages.
Buy it here for a price of 6.99 euros.
THE MOST SOLD
This is also one of Amazon’s bestsellers 2.8 meter Blukar modelIt is an alloy of steel and PVC, with a protective film to ensure that the rope is durable and extends its service life. Facilitates wrist rotation and provides excellent mobility.
Buy it here for 10.59 euros.
REFLECTIVE
Another brand that triumphs among users is Gritin, with non-slip soft foam handle and reflective detailsThe visco-elastic material provides better grip and comfort during the jump. Compact and lightweight, it has a 360 degree roll and the cable is made of PVC steel.
Buy it here for a price of 7.99 euros.
WITH HEAT COUNTER AND SPEEDOMETER
This particular model for CrossFit and home fitness is from Toqibo and measures three meters. Includes lightweight carrying case with screwdriver and battery. Its idiosyncrasy is that measure speed and count calories. You just have to jump, the rest will do for you.
Buy it for a price of 13.99 euros.
PERFECT FOR DOUBLE JUMPS
This camber from BeMaxx is ideal if you want to practice double jumpsbecause the steel cable is much thinner and has a rotating pivot point in the ergonomic anti-slip handles. It measures 315 centimeters and has a red spare wheel, so they can be interchanged.
Buy it for a price of 13.99 euros.
PRMIUM AND A REFERENCE IN THE WORLD OF CROSSFIT
The comba Bee Rope de PicSil It is a success in sales because of its high quality. The company of two Navarrese twins, sold in more than 40 countries, is a benchmark in the world of CrossFit and has now launched this model that weighs just 200 grams. Blue in color, the handle is adapted to athletes for great comfort with every jump.
Buy it here for 45.95 euros.
TO IMPROVE SPEED
If what you are looking for is Improve speed, stick with this rope from Beast GearIt’s also perfect for double jumps, weighing just 0.05kg, making it ideal for high-intensity cardio in the living room or to take to your CrossFit or boxing classes.
You can buy it here for 14.97 euros.
VERY SILENT
Another interesting model to think about is this Consul comb, made of ABS materialIt also allows for plenty of rotation and is flexible and non-slip. It has a double rope system that adapts to all levels.
You can buy it here for 10.99 euros.
* As an Amazon subsidiary, Bazar earns revenue from affiliate purchases that meet applicable requirements.