You love variety in your workouts and have recently discovered the jump rope for yourself? That's great! The fact that you train many muscles when jumping rope is certainly not foreign to you. Which ones exactly, I'll tell you now.
Sports have become a fixed point in my week. I lace up my sports shoes several times a week.
Sometimes I'm drawn to trail running, then again to yoga or strength training. But now I have discovered the skipping rope for me.
After the first few times, my muscles were very sore. So of course I was curious: Which muscles are trained when jumping rope? I've done some research for you!
Table of contents
Why jumping rope is worth it
For a quick warm up, a intensive endurance unit or as part of a high intensity interval training jumping rope is an extremely effective exercise that gets your heart rate up in seconds.
If you now think that jumping rope is just boring bouncing, you are wrong. You can make the training with the rope very versatile. Endurance, strength, speed, coordination and agility are required.
And best of all, jumping rope strengthens a lot of muscles at the same time.
Jump rope workouts increase your heart rate, so many people who have cardiovascular difficulties find it easier than walking.
Jumping rope is ideal for people with joint problems or anyone looking for a workout that is easy on the joints.
This workout is a great way to relieve stress. You burn fat with it and can lose weight well.
How to jump rope without a rope!
Jumping rope and calories
If you're wondering how many calories you can burn jumping rope, the answer is: a lot. Jumping rope burns about 850-1,000 calories per hour.
Jumping rope burns more calories than other sports like running or cycling because it requires you to move continuously for a longer period of time. It also increases your heart rate and strengthens muscles. Jumping rope is a great workout for people of all fitness levels.
When it comes to energy expenditure and calorie burn rate, jumping rope is one of the best ways to get fit in a short amount of time. Endurance is necessary when jumping rope, which is why Jumping Rope is a great exercise for those who have some catching up to do in that area.
The more you swing the rope, the easier it gets. It's best to start on soft ground. Then the fall does not hurt so much :)
Also, the higher the quality of the skipping rope, the easier your swings will be.
Which muscles are trained when jumping rope?
With all the different jump rope exercises, it's hard to tell exactly which muscles are being trained. There are big differences depending on the exercise.
Jumping rope also trains your upper body strength by stretching your chest and shoulders as you swing the jump rope up, over, down and around in a constant motion. You can get a full body workout with jumping rope!
In addition to the legs, some muscle strands in the upper body are also required here - these provide the necessary body tension when bouncing. In short, you strengthen: Legs, shoulders, abdomen, arms and calves.
Important main muscles in jump rope training:
- Quadriceps & Leg Biceps
- Calf muscles
- Gluteal muscles
But that's not all. When jumping rope, muscles are involved that do not seem so logical at first glance. They are called auxiliary muscles. They are not so important for the execution, but without them, it still would not work.
Jumping rope auxiliary muscles:
- Triceps
- Hand flexors
- Back Stretcher
- Deltoids
- straight abs
- Adductors
Depending on the exercise, jumping rope can require different amounts of muscle. If that alone is not enough, you can put weight cuffs on your legs and make the workout harder.
If you want to strengthen muscles while jumping rope, you need to jump longer than just 2 minutes. Try to last as long as possible without stopping. As a beginner, 2 minutes is quite a long time. Professionals can jump for half an hour without a break.
For both fitness levels, make sure you're breathing evenly so you don't run out of breath.
You have to try these rope skipping exercises!
What is the correct technique for jumping rope?
Rope skipping is easy to learn and requires no special skills or equipment. Jumping rope is an inexpensive way to have fun and get a workout at the same time. Skipping ropes come in different lengths, so they are suitable for everyone.
A longer jump rope can be used by jumping the length of the room or area. The extra length of the jump rope gives you more time in the air, making it easier for beginners to learn how the technique works.
Only the right technique will help you build muscle when jumping rope. Now I'll tell you how the classic version works.
- Start in an upright position with your hands at waist level.
- Jump with both legs slightly off the ground and at the same moment swing the rope forward from behind over your head.
- You should only land on the ground when the rope is under your feet. Make a small intermediate jump and continue swinging the rope.
Here is a tutorial from YouTube:
How long does it take to build muscle with rope skipping?
It can take between 2-6 minutes of jumping rope before you start to feel your muscles fatigue. Anyone can try rope skipping and see results the very next day. And this is in the form of Muscle soreness, with which you can still train under certain conditions. may.
How fast can you build muscle while jumping rope? Unfortunately, it is impossible to answer this question. Muscle building depends on many factors, such as
- Body fat percentage
- Fitness level
- Metabolic rate
- Gender
- Age
- Length and intensity of the training
Because the jump rope workout is a full body workout, you will see results quickly. Not immediately after the first session, but at the latest after 2 weeks you will notice a difference.
That means for you:
- After 2 weeks you will notice that the exercises become easier. Provided you train three times a week for 30 minutes a day. The muscles will tire less and the movements will become much more fluid.
- After 4 weeks you notice that your muscles are firmer and stronger. Now it's time to adjust the training program and increase the intensity. You can now use a shorter or heavier rope. This will challenge the muscles in a new way.
- After 8 to 10 weeks of regular jump rope training, results can no longer be overlooked. Your legs are firmer and you already have significantly more strength.
Remember: muscles need rest to regenerate and grow. There is no point in training every day. It will only lead to injuries. Eat healthy, drink plenty of water and get a good night's sleep.
Yes, you're all about building muscle when you jump rope. But you will notice very big changes in your body overall. Not only will you reduce fat. You'll improve your balance, coordination and agility. These are all skills that you can use in other sports.
Our conclusion
If you want to build muscles while jumping rope, you have chosen the right sport. Jump rope workout is great because you don't need anything but yourself and the rope. Ok, and a little space to jump.
Have fun with the training!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
