The CrossFit skipping rope is your best friend, especially when you're traveling. You don't need to find a specific place to train or bring specific equipment.
Plus, it doesn't take a lot of time: workouts don't need to last an hour to be effective! It provides multiple benefits for athletes who wish to maintain lean muscle mass and burn calories, while improving your endurance.
So what are the benefits of jumping rope in CrossFit? How to train with it easily and quickly? How to choose your jump rope? This article reveals the answers to all these questions!
The Basic Jump Rope Movement in CrossFit
How to jump rope? Learning the basics of jumping rope is not difficult and you should focus on yourpace and yourtiming first.
Like learning a new skill,getting good at jumping rope in CrossFit requires practice. We advise you to read in parallel: How to use massages in CrossFit and bodybuilding?
Try to spend at least ten minutes a day developing your stamina and speed. You should start to feel comfortable after a few days! Here are some tips:
- jump on the balls of the feet not the heels;
- use your wrists to move the rope;
- keep your hands slightly above your waist;
- find your rhythm;
- keep your feet close together;
- Keep your knees slightly bent.
The benefits of skipping rope for CrossFit
Increases the strength of your lower muscles
Many primary exercises aimed at strengthening the muscles of the lower legs can cause injury or muscle tightness.
For example, calf raise exercises can contract your muscle tissue extremely (in a bad way) while you exercise.
Over time, this can lead to injury, especially to the Achilles tendon. You can also read: Weighted vest: How to gain muscle and strength?
On the other hand,CrossFit exercises with skipping rope prevent these problems by improving theelasticity of your legs. Better elasticity means your leg muscle tissue won't stiffen when you exercise.
Improves breathing and cardiovascular health
By jumping rope at least three times a week for 10 minutes each session, you should be able to improve your lung and heart health, which is a great way to reduce your particular risk of heart disease.
When you perform CrossFit exercises with a jump rope, you should start to notice improvements in the efficiency of your breathing capacity and your endurance global.Looking for other solutions? A companion article: Altitude mask: How to increase your cardio?
Over time, you should be able to train longer before losing your breath, which is a clear sign that these exercises are working as intended!
Burns a large amount of calories
When looking for themost effective calorie-burning exercise, those with aCrossFit Jump Rope top the list
Jump rope for 30 minutes will burn more calories than you would jogging for the same amount of time. A large number of exercises, with multiple variations, can be performed with a jump rope. To find out more: Calorie expenditure in bodybuilding: are you burning fat?
Your routine isn't boring compared to running. And nothing makes working out easier than having fun while you do it!
As you probably know, burning calories will make you lose weight or maintain your current weight, which is one of the most important aspects forstay healthy.
Strengthens bone density
When you engage in CrossFit moves with a jump rope, you will automatically improve your bone density and strength.
Because of the impact on the soles of your feet as well as the rest of your legs, your bones will become denser and stronger. These benefits can also extend to the lower part of your spine.
Although running can provide the same benefits, it is important to understand that using the jump rope will allow you to avoid some of the problems that running causes, such as heel awareness.
Building strong bones is important for many reasons, including decreasing the risk of injuries and fractures. If you want to discover other solutions: Top 7 exercises to perform with a wave rope
Since leg and foot injuries can significantly reduce your mobility, it is essential to improve your bone density in these areas of your body, which can be done effectivelywith a jump rope!
Improves your coordination
Jump Rope exercises in CrossFit can be done by just about anyone and don't involve a lot of coordination. However, these moves can improve your balance.
By regularly performing the standard jump rope exercise, you may notice that your coordination of your hands with your feet improves. If you want to know everything about it: Bodyweight mass gain: what bodybuilding program?
Furthermore, the speed of jump rope exercises means that the coordination between different parts of the body automatically increases over time. If you've had coordination issues in the past, using a jump rope is a great way to alleviate those issues.
Economical
In addition to the myriad of health benefits provided by jumping rope exercises, it is also a very inexpensive way to train by compared to other options.
While a good speed rope is important if you want to get the most out of your CrossFit training, even the most expensive ropes will be relatively affordable compared to exercise bikes and elliptical machines A companion article: The crossfit weight bag: How does it work?
You will also benefit from the high portability offered by a jump rope compared to other sports equipment: you can carry it anywhere! If you want to train properly without breaking the bank, the jump rope is a great fitness accessory.
Examples of CrossFit workouts with a jump rope
Are you looking to challenge yourself and push your limits ? Here are some examples of CrossFit training with a jump rope that you can do at the gym or at home. :
- Training 1: 1000 double jumps, where the rope passes twice under your feet in a single jump.
- Training 2 : Do as many double jumps as possible in 7 minutes, with minimal rest time.
- Training 3: do as many classic jumps in 7 minutes, with a minimum of rest time.
- Training 4: Every time the clock shows a full minute, for example 3:00, perform 30 double jumps or 60 regular jumps.
- Training 5 : Do as many rounds as possible in 15 minutes of the circuit including 15 push-ups, 15 jump squats and 30 double jumps (or 60 normal).
Choosing your jump rope in CrossFit
When you do training 2 or 3, are you going to count in your head the number of jumps you have done? If you did, you'd rather focus on your moves, wouldn't you? So imagine a jump ropethat matters to you!
The Super-Human Fitness™ Pro™ Jump Rope has a built-in jump counter, 100% automatic and allows you to measure your performance. In addition, it is equipped with non-slip handles to avoid being bothered by perspiration, which are also very ergonomic to bring you great comfort.
The length of the rope is adjustable up to 2 meters, which allows you to adapt to all sizes and morphologies. To optimize your effort, a fast 360° ball bearing worthy of professional CrossFit skipping ropes ensures a smooth and fast rotation. You no longer have any excuse not to progress!
In summary: skipping rope in CrossFit
So convinced thatjumping rope is your CrossFit ally? Accessible to everyone, this form of exercise is economical, in addition to being feasible absolutely everywhere. We recommend the Super-Human Fitness™ Counter Pro™ Skipping Rope, which offers professional performance at an unbeatable price.
This accessory increases the strength of your legs, improves your breathing and your cardiac capacities, in addition to burning a large amount of calories (much more than running!). It improves your bone density and strengthens your balance, which is as effective for sport as it is for everyday life.
You can train in a variety of ways with a jump rope, which prevents fatigue and allows you to build a fun sports routine.Give it a try and let us know about your CrossFit workouts with a jump rope!
