Fit Five A HOP, SKIP AND A JUMP BY HUNTER HARRELL
How to use a jump rope to stay in shape
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F O U R
C O R N E R S
TECHNIQUE
Though jumping rope is an easy exercise, form matters. Stand up straight with your feet shoulder width apart. As you swing the rope and jump, always keep a slight bend in the knee. Do not kick your feet back when jumping. Instead of jumping higher, focus on jumping just an inch off the ground, keeping your arms even and at your sides.
pring signals a start to increased outdoor recreation in the Four Corners and a time to train for the adventures ahead. Though the days are SINGLE BOUNCE getting longer, our schedules can be packed with Start by practicing the basic bounce. As you other activities. Skip the gym and skip rope instead. swing the rope over your head, push evenly off the Jumping rope is an easy way to incorporate balls of your feet and jump to clear the rope. Do more movement into your day. A jump rope is an not double bounce between swings. affordable tool for fitness and it is a fun ALTERNATE FOOT JUMP activity for all ages. It is compact, so you Easier After mastering the basic bounce, try can carry it with you or tuck it in a drawer this skip step for strength and balance. exercise to access in your downtime. After each jump, land on the opposite is just BENEFITS foot each time. Activities like biking and hiking in the a hop, HIGH KNEES Four Corners can take strength and skip and stamina. Jumping rope can help with both. With each jump, bring your knees up Adding a jump rope to your routine can as far as possible. Set a moderate pace a jump help to strengthen calves, hamstrings and for an intense workout. This workout away. glutes, as well as the muscles in the foot engages the core, and adds strength to and ankles. At a moderate pace, you can the glutes. burn an average of 10 calories a minute, and the SKIER JUMPS special focus on footwork improves both balance Use a crack in the sidewalk or imagine a line and coordination. through the center of your jumping space. After EQUIPMENT each jump, alternate the landing position from Finding the right equipment is important. Avoid side to side of this imaginary line. lightweight ropes from the toy department and CAN CAN invest in a weighted rope in the correct height. Just like the popular dance, this jump is fun The handles should reach your armpits when the footwork which is great for balance. On the first rope is touching the ground. When jumping rope, swing, hop on the right foot, swing again, and left you should wear properly fitted athletic shoes. knee up, swing, hop on right foot, swing and left For safety reasons, you should avoid jumping rope on carpet. leg kick. Repeat with the opposite feet. l
H E A L T H Y
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