To benefit from all the benefits of skipping rope exercises, it is essential to vary your exercises. In order to better adjust your training program according to your level and objectives, discover 10 different jumping rope variants.
As you know, skipping rope exercises offers many benefits :
Cardio exercise par excellence, it allows to spend calories and thus fits naturally into a weight loss program.
Muscularly, it allows to tone almost all the muscles of the body: calves, thighs, abs, lumbar, shoulders … the skipping rope is the ideal tool to carve a harmonious silhouette.
Coordination, flexibility, balance … you also work your agility when you jump rope!
Only, as in the practice of any sports activity, always carry out the same exercise quickly limits the progression. To evolve and maintain motivation, it is essential to modify one’s training routines. Discover 10 skipping rope exercises, which will allow you to bring variety to your programs, whether it’s as part of a warm-up, a 100% skipping rope session or a circuit- type workout. training, alternating various movements.
Here we present 10 skipping rope exercises
Exercise 1: joined feet
It is the traditional skipping rope exercises, the one that comes to mind immediately when we think of jumping rope.
It involves making an impulse with both legs simultaneously to put the rope under the feet, and to repeat a jump joint feet for a passage of rope. To perform this exercise well, you do not need jumps of 50 cm high, small leaps on the toes of feet are enough.
Exercise 2: alternating feet
This is the ideal exercise to do if you start jumping rope. Less physical than the classic jump with joined feet, it can also be practiced in warm-up, yoga or as a recovery exercise between 2 more difficult movements. You also learn How does yoga help us in times of crisis?
As the name suggests, this exercise involves jumping one foot after another. Press on the right foot, make an impulse to pass the rope, then receive on the left foot and make another jump to get the rope, etc …
Exercise 3: on one leg
In this variant, you only jump with one leg, which allows to further solicit the calf, thigh, and buttock (including small and medium glutes ). Jumping on one leg is also an excellent exercise to work on your balance but also to strengthen your ankles.
Exercise 4: Kneeling
Exercise that allows doing more work cardio and also works the abdominals, jump rope version “knees” can be achieved in two ways:
On the basis of the exercise “alternating feet”, by mounting one knee at each passage of rope.
On the basis of the “jointed feet” exercise, by performing a group jump knees high during each passage of rope.
Exercise 5: slalom
Also known as “Twist”, this rope jumping exercise involves alternating leaps of feet joined to the right then to the left.
The “slalom” jump is used to tone the adductor muscles (inner thighs) as well as the small and mid-gluteal muscles (muscles located on the outer side of the pelvis).
Exercise 6: Buttocks
A variation that allows toning the hamstrings (back of the thighs), this exercise consists, as the name suggests, to ride the heels to the buttocks during each jump. He may have realized one leg after another or grouped, legs tight.
Exercise 7: Shattered Slots
Like the lunge movement, which consists of taking a big step forward and then bending your legs, make each jump with one foot in front and the other behind you, and alternate “right foot in the front / left foot”. behind “then” left a foot in front / right foot behind “.
Also called “scissors” jumps, this exercise works your thighs and your glutes more intensely if you take the time to flex your legs between each jump.
Exercise 8: The butterfly
From a jumping rope “classic”, the exercise of the “butterfly” is to cross and uncross the rope by playing only on your arm movements. The technique is simply crossing your arms, passing your left hand to the right and your right hand to the left.
Exercise 9: jumping jack
Like the jumping jack skipping rope exercises, which consists of alternating jumping legs apart and jumping legs tight , the exercise “jumping jack” to the jump rope consists of chaining a jump gap with reception legs apart (when the rope passes over your head), followed by a jump where you will tighten your legs (when the rope passes under your feet) to get your feet together.
This exercise promotes muscle strengthening of the inner thighs as well as the side of the glutes (small and medium gluteal).
Exercise 10: double jump
This movement consists in making two turns of the rope during each jump, in other words, the rope must pass twice under your feet after each impulse. See here the video exercise
Double jumping requires the use of a so-called “speed skipping rope”, with a vinyl or steel rope, allowing a higher rotation speed than cotton or nylon ropes.
On the same subject :
How to choose your jump rope
Rope in cotton, nylon, vinyl, steel, leather … for warm-up, boxing, fitness, CrossFit … it is important to choose your skipping rope according to your practice but also according to your level of practice.
How to make jump rope?
Properly adjust the length of the rope, be well equipped, and especially well master the technique of a jumping base with a jump rope … discover all our tips to make good skipping rope.
The skipping rope exercises: an ideal activity to lose weight!
We mentioned at the beginning of this article, the skipping rope exercises are ideal to lose weight. Discover how in just a few minutes a day of jumping rope, you will be able to refine your silhouette and eliminate your cellulite.