deepstash
Beta
Jumping rope is an unbeatable cardio workout—if you do it correctly
The proper fit
Once you have the rope on hand, place the middle of the rope underneath the arch of one foot.
Stand straight up, pull the cable up vertically while holding the handles parallel to the ground, so their size is excluded from the measurement. The ends of the cables should be even with, or below, the bottom of your sternum.
16 SAVES
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
Remember anything
IDEA EXTRACTED FROM:
5
Key Ideas
Finding the right rope
- Picking the right rope starts with the handles. Most have a mechanism that allows the rope to rotate in the grips.
- Consider your height. Some ropes list a height range while others let you choose the rope length in feet based on a sizing guide.
- If you're starting, invest in a cable-based rope. The cable should weigh between 3 and 4 ounces.
The proper fit
Once you have the rope on hand, place the middle of the rope underneath the arch of one foot.
Stand straight up, pull the cable up vertically while holding the handles parallel to the ground, so their size is excluded from the measurement. The ends of the cables should be even with, or below, the bottom of your sternum.
The correct hand position
- Your hands should be in front of your pelvis - generally the middle of your body - or near where your pockets are.
- Your elbows should be slightly bent.
- Your hands should not be too far away from your body out to the sides as it makes the rope shorter.
- Your hands should be positioned so that your thumbs are towards the outside of your body, with your forearms facing forwards.
- Lightly grip each handle between your thumb and index finger.
- Once you're jumping, move your hands in "tight circles."
Start with a toe catch
Start with the rope behind you, pulling on your calves, your hands in front of you, and the cable end of the handles pointing frontwards. Then do an initial swing with your arms.
For a toe catch drill, swing the rope over your head once, then trap it with the front of your feet without jumping it. After that, try to jump over it just once, then catch it. Then do it twice, and catch it, and continue.
Don't forget to bring your hands back to the position near your hips.
Pay attention to your jumping
- The rope should have a pleasant "horseshoe" shape.
- Your feet should be close together.
- The rope should contact the ground about 10 inches in front of you.
- Stay on the balls of your feet.
SIMILAR ARTICLES & IDEAS:
6
Key Ideas
Your goals with home exercising
Consider what you're trying to achieve.
- If your goal is general health and well-being, a pleasant stroll is sufficient.
- If you want to lift heavy weigh...
Heavy kettlebells
Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.
By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**
Resistance bands and a stick
Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.
Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.
3 more ideas
5
Key Ideas
The Infectious Disease Spreads
As a Pandemic spreads across the world, countries have initiated lockdowns, closing schools and non-essential businesses, leaving most of us at home.
Protecting Ourselves From...
Elders
Elders and anyone with a compromised immune system have to be taken care of by limiting direct contact with them while making sure any contact is done after thoroughly washing the hands. One can stay connected using text messages, phone calls or video chat, as we have to avoid visiting elders at any cost.
Being With An Exposed Person
Infected people are initially unable to realize they are, in fact, infected, as there are no symptoms. Yet they are spreading the infection to others silently.
- It is imperative to limit contact with others in one’s household, and practice social distancing from them, in separate rooms.
- Wash your hands regularly and maintain good hygiene.
- Do not share utensils or household items.
- Clean surfaces like remote controllers, handles, faucets and your phone, with mild cleaning liquids.
- Self-quarantine is required for at least 14 days.
2 more ideas
2
Key Ideas
Quarantine care
While being at home in lockdown, or a quarantine situation, it is extremely important to keep moving.
Infuse tiny moments with movement: like getting up and doing squats during commercial...
Active exercises during isolation
- Stretching your body daily is essential, holding it for at least 30 to 60 seconds.
- Deep breathing, and its variation, the diaphragmatic breathing, is a great way to ward off your anxiety.
- Some exercise equipment that you can keep at home would be a jump rope, hula hoops, yoga mats, foam rollers and resistance bands.
- It is imperative to wash your hands and any equipment that you use while ensuring you do not touch your face.