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Megan, USAF, 5'6", 21
I am a big, sarcastic dick. If you get butthurt easy, keep it moving, playa. I blog lots of fitness and unhealthy food, cats, & stupid things. Anything I like. I am taken, he is navy.
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· 05-22 PT Test


stats
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“In time of peace, prepare for war”

Jump Rope HIIT

Jump with a Solid Stance
To get the most out of rope skipping, and to avoid injury, pay attention to your stance. Stand upright with your head resting squarely on your shoulders and your eyes focused straight ahead. Balance your weight softly on the balls of your feet, placing your feet no wider than shoulder-width apart with knees slightly flexed.
Grasp the handle with your thumb and index finger and hold the grip comfortably, yet firmly. Keep your hands level with your hips. Spin the rope around with your wrists and forearms in tight circles.
When jumping, perform a slight push from the ankles, calves, knees, and hips to push down on the balls of your feet while pointing your toes downward as you become airborne. With proper timing, you will only need to jump an inch off the ground to allow the rope to pass below your feet. Land gently on the balls of your feet and begin extending for the next hop.
Try to keep your shoulders relaxed and down, not up and tight. Keep your knees soft and use them as shock absorbers.

Like any anaerobic and plyometric exercise, it is a good idea to warm up the muscles before you begin rope jumping. Since the exercise is a total-body workout, many muscles should be involved in the warm-up. Important muscle groups to include are:

  1. Shoulders,
  2. Waist,
  3. Neck,
  4. Thighs,
  5. Calves,
  6. Hamstrings,
  7. Quads,
  8. Lower Back,
  9. Arms,
  10. Ankles,
  11. Wrists.

Skipping Variations
There are many options for skipping rope. In the following routines, different skipping styles are encouraged to keep workouts fresh.
1. Double Jump: Both feet take off and land together.
2. Alternate Jump: Feet alternate in a skipping motion.
3. Running in Place: Matching a slight jogging in place motion with a faster pace at a higher intensity.
4. High Step: Running in place with added high knee lifts.
5. Cross Step: Cross legs in air, land with legs crossed, alternate.
7. Side-to-Side: Alternate landing zone from right to left.
8. Double Unders: Make two turns of the rope for every one jump.
9. Criss-Cross: Cross the arms at the elbows on the downward swing of the rope. Jump through the loop and uncross the arms on the next downward swing. Jump. Repeat.

Beginner Jump Rope Workouts
Try to skip for 20 seconds at a time without tripping up on the rope. Focus on the skills of rhythm and proper form. Don’t worry about pushing your heart rate into the red zone; that will come naturally after only a few minutes. If you are getting tired, put the rope down and take a breather. Once your energy drops, your coordination usually suffers and that can lead to frustration.
As you become more comfortable with the 20-second interval, move up to one minute with one minute recovery between efforts. As your skill improves, push the intervals up to two and three minutes with recovery times equal to the effort. As you begin to recover more quickly, drop the recovery time down to 60, then you can even cut recovery down to 30 seconds.

Advanced Jump Rope Workouts
The following workouts have suggested variations. If you do not have practice in a particular jumping style, replace it with one in which you are confident. Some people prefer counting skips instead of seconds; others like to follow a clock. The workouts below assume an average of two skips per second. Your skip count may vary.

FROM FITNESSRX

05-23 / 19:58 / 67 notes
67 notes

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