The super aerobic exercise that strengthens legs and abs

The jump rope is fun and at the same time it is the perfect exercise instrument, especially for women who are at risk of osteoporosis because they exercise their knees very well and strengthen their bones. It is not indicated in case of discomfort in the lower back or joints, in which case it should be avoided because it can aggravate the problem or even lead to the manifestation of a pre-existing problem in the spine that went unnoticed until then.

By jumping rope, you work out your calves and thighs, as well as your arms, as well as the abs involved. In addition, you improve the timing of your movements and your balance and of course “burn” calories. It is estimated that 15′ of rope with moderate intensity lead to burning of 175 calories.

The jump rope works out mainly the calves and thighs, but also the arms, shoulders, as well as the abs that also participate. In addition, systematic training with the rope improves the timing of movements, posture and balance.

It is a very good aerobic exercise that helps burn fat, improves heart function, circulatory and respiratory systems and of course endurance and fitness. For this reason, you too can include it in your program and benefit immediately.

But don’t jump rope if you have joint problems or discomfort, such as knees, ankles or lower back. The vibrations from the bounces are not the best. It is also not recommended to jump rope for those with balance problems or osteoporosis-osteopenia.

Useful tips

• The jumps should be done on the toes, without leaving the ground for more than 2-3 cm, just enough for the rope to pass under your feet, which should “lick” the floor .
• Start with as many bounces as you can, because the difficulty initially is mostly about timing and not so much fitness. Don’t get discouraged if you get confused at first and manage to make a few bounces. You will slowly get into the rhythm and increase them. As you improve, you can increase the bounces to a number you can handle (eg 15), stop for 1 minute and continue. This way you will be able to do 3-4 repetitions of 15 jumps, thus improving your endurance.