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Fat Burning Exercise: Burn More Fat with Jump Rope
If you're serious about expanding your conditioning efforts beyond the treadmill, then you'veprobably explored the idea of using a jump rope. Boxers have relied on the rope for decades to getdialed in for fights. In recent years, CrossFit has helped to popularize the use of the rope as a skill tobe mastered that also happens to have tremendous conditioning benefits. In particular, the double-under--two passes of the rope beneath your feet on a single jump--can really help you take yourtraining to the next level. But it can be a foot-and-shin blasting exercise in failure until you get thehang of it. Here is a good game plan for getting it down.
Start with good single under jumping form (standing tall, rotating your rope with your wrists, notyour arms). The only factors that change when you perform double-unders are the height of yourbound and the faster rope rotation speed.
Try practicing your bounding without a rope first so you can focus on jumping powerfully throughyour ankles and getting off the ground quickly each jump. You want to avoid excessive bending atthe knees during the loading phase of the bound. Do not tuck your legs beneath you when you are inthe air because you will be out of balance when you land and it will be difficult to bound powerfullyand consistently, not to mention more stressful on your knees.
Fat Burning Workouts
Control the speed of the rope with your wrists so that when you bound higher, you can quicklyincrease the rotational speed of the rope so that it rotates twice in one bound.
Once you are able to perform one double under, try to bound consistently high and keep rotating therope quickly with your wrists.
Get Huge, Ripped, and Perform Better ThanEver With the Rock Hard Challenge Workout
If this is a new skill for you, it may bedifficult at first to do more than one doubleunder in a row. Usually, beginners have atendency not to bound as powerfully on thesecond jump and they slow down the rotationof the rope. These are both the opposite ofwhat needs to happen. In order to get to thenext level, try this drill, focusing on a highbound for every double under attempt:
Start with some single jumps to get into a comfortable rhythm and then perform...
1 double-under and stop
2 double-unders and stop
3 double-unders and stop
Continue this progression until you are able to get 10 double-unders in a row. Once you get to thatpoint, you can perform multiple double-under sets in a session to improve your ability, conditioningand fat-burning capability.
Dave Hunt is a former Navy pilot, competitive track athlete and the owner and creator of CrossRope(www.crossrope.com), which offers progressively heavier cables to vary the speed and intensity ofyour rope training. For workouts, tips and to find out how to get your hands on a CrossRope kit, visitwww.crossrope.com.
http://www.womenshealthmag.com/health/cardio-workout