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Every move you make and every minute you spend with your body is an investment and a gift to your future. For the human being to evolve and become the dominant species on the planet, the brain found movement is the perfect spark to detonate evolution, and there is no doubt that movement is life.
Unfortunately, we don’t always have the time or space to enjoy a challenging and fun physical routine that helps us keep our bodies healthy and our brains active. Lack of time is one of the most common reasons many people say they don’t commit to physical training or maintain a healthy routine. And some people prefer not to visit the gym. In the meantime, the body and the brain pay the price.
This spring, we invite you to renew and challenge yourself and remember your school days with an exercise that is simple, effective, and much easier than you imagine. Jump the rope. Easy, fun, and great for noticeable short-term results.
Remember that practice is everything, so don’t worry if you can’t do more than a couple of reps in a row or if your legs end up like Bambi’s.
Jumping rope allows you to get a good cardio workout while working on lower-body strength training, according to Albert Matheny, R.D., C.S.C.S, co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA. Strengthen your legs, burn calories and break a sweat, using something you thought of as a toy.
What is the best way to jump rope?
Start with a rope of the appropriate size. Ideally, when standing in the center of the jump rope, its ends should be at armpit height.
Although, if your rope is too long, you can add knots under the handles to adjust the length.
When jumping, you’ll want to slightly bend your knees and your upper arms close to your ribs. Most of the movement should come from the wrists with minimal elbow and shoulder movement. Avoid making large circles with your arms.
After jumping, land on the tips of your feet and keep your knees slightly bent. It helps absorb some of the shocks of landing.
Some of the most important benefits you get from the jumping rope are:
It's easy cardio
Jumping rope is worthwhile cardio. Regardless of speed, if you jump rope for thirty seconds, you’ll start to feel it. In addition, it requires a lot of coordination between the different muscle groups.
The Centers for Disease Control and Prevention considers that vigorous exercises, such as jumping rope, are about twice as efficient as moderate-intensity activities.
Reduces the risk of osteoporosis
Jumping rope helps build bone density by strengthening the muscles around your bones, specifically your legs.
The actual impact of jumping – or, more specifically, landing – also helps strengthen bones as the body responds to stress. If you put small amounts of stress on your bones, they will become stronger and increase density if you are younger, or help you maintain it if you are older.
That is important as it helps reduce the risk of developing conditions like osteoporosis as we age.
Helps with balance and improves posture
You have to be able to stand tall when you jump, keep your core strong, and keep your balance in check between each jump. As a result, it helps improve your overall balance and posture.
There are many reasons why it’s worth giving this practice a try. So now, we present you with the most fabulous option to start transforming your body, brain, and day-to-day life, created by Prada.
Master your mind, train your body.
Learn more about this and other training at Keycoaching.
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PRADA, unsplash.com @ schimiggy, chichi1813, dylan_nolte, charlottemsk.