Kuidas õppida hüppetrossi topelthüppeid tegema? Juhised treenerilt

Skipping rope is convenient, because you can use it both at home and outdoors. Despite the fact that many people know how to jump since school, jump rope exercises are very useful, with their help you can both strengthen many muscles and lose weight. Let’s talk about double jumping rope and why they are so effective.

World Class fitness-stuudiote võrgustiku tipptreener

“With single jump rope jumps rarely anyone has difficulties. Today we are going to analyze a much more complicated exercise and learn how to perform it correctly”.

What are the benefits of jumping rope?

Have you ever noticed that very many professional athletes representing various sports include jumping rope in their training plans? And this is not for nothing – the exercise is very useful.

Many muscles are involved in jumping: buttocks, quadriceps, biceps and even abs, forearms, biceps and hands, with the help of which the rope itself rotates. The calf muscles and thigh muscles get a special load.

But that’s not all, jumping rope has a positive effect on the respiratory system, an energy-consuming exercise. For an hour of jumping burns about 1000 kilocalories, so for 10 minutes on average you will lose about 170 kcal.

Learning to perform double jumps on the jump rope

Now let’s move on to the main topic of this material – how to still learn to do this difficult element. How to manage to spin the rope twice in one jump?

To do this, you need to jump high and very quickly rotate your hands in the phase of the jump. And when landing, on the contrary, slow down the movement. Remember that the main work of the hands should be carried out not in the elbow joint, but in the wrist joint.

To begin with, you can try to take the two ends of the rope in one hand and perform lateral rotations, periodically accelerating to double scrolling, then add a high jump. Then take the rope in both hands and make a few ordinary jumps, and then – one high jump and accelerate the twisting of the rope to make it double.

Jekaterina Kravtšenko: Do not bend the body, your feet should be parallel to the floor, do not pull the toe down when jumping.

After the rope passes the second time under your feet – slow down its rotation to have time to extinguish the energy of landing and push yourself to a new jump.

Jekaterina Kravtšenko: And a few more basic rules, which should not be forgotten: do not hold your breath, do not make a lap, do not land in a crouch and do not bring your legs forward.

How to refine your technique and make progress?

In any business, as you know, practice is important. At first it will be difficult for you to manage to spin the rope twice several times in a row, so alternate double jumps with single jumps, so it will be much easier to get the hang of it. It is like learning to ride a bicycle – if you learn the technique well and consolidate it, then further performance of this element will be given easily.

The system of alternation is as follows: two double through single. Then three double over single and so on. Be sure to devote time to reducing the number of single jumps between the double ones – if you reach the “one through one” mode, you can consider it a very decent result. And if you can do 100 over 100 without losing your rhythm, you’re definitely ready to move to constant double jumps.

At some point you may get bored with double jumps, then you can try to make the exercise even more difficult: jump crosswise, on one leg, changing legs every jump, lifting your hips to yourself in the jump. Jumping on one leg, for example, will teach you better balance and coordination.

How to choose a jump rope according to your height?

This is an extremely important point, because even if you do everything according to the technique, too short or too long rope will prevent you from doing the exercise correctly. So let’s understand once and for all how to choose a jump rope according to your height.

Take the rope and stand on its center with both feet. Grab the handles and pull the rope vertically upwards – it will be optimal if you can reach up to the shoulder or to the chest. The first option is suitable for beginners, because there will be more free space for jumping. And when you get used to it, the length can be slightly reduced, but the work of arms and legs should become more accurate, take this into account.

To summarize

It is not necessary to jump rope every day to master double jumps. A few sessions a week are enough, this will allow you to gradually consolidate the technique and stay in tone. And, of course, jumping rope can be included in the training program and perform them constantly, for this purpose, consult a fitness trainer.

The main thing is not to overdo it, especially if you have poorly developed leg muscles. If you at some point give too much load, the muscles will start to hurt and you will have to pause. But if you have the desire to jump rope every day, you can do it. You just need to approach the training with intelligence.