For most women, jumping rope evokes memories of pigtails and playground games. But women are discovering what athletes long have appreciated: Jumping rope is easy and effective exercise.
”I jump because it builds the legs and wind (stamina),” says Dennise Willis, one of Chicago`s top female boxers. ”It makes you stronger, more agile. You lose the pounds and define your muscles.”
Kenny Strachan, an accountant-turned jump-rope fitness expert, has developed a 30-minute aerobics jump-rope routine that he teaches in Washington, D.C. However, beginners shouldn`t be discouraged if a few minutes of jumping is difficult.
Which brings up another advantage of rope jumping. Many adults are reluctant to take up physical activites for fear of looking foolish in public. But this one can be done indoors or out, alone or with others. And it`s inexpensive. The ”Porsche” of jump-ropes (with adjustable-length handles and weights) costs about $40.
Strachan suggests using a rubber rope, which is durable and responsive. To determine the optimal length, stand on the midpoint. While gripping the ends, cross your arms slightly above the navel with the left wrist at the right elbow and the right wrist at the left elbow. There should be no rope slack.
For the optimal grip, hold the handles as you would drumsticks, between the second and third fingers, with thumbs on top. Holding handles as you would a tennis racquet fatigues the arms.
Another tip: Don`t jump too high. An inch off the ground is fine. More puts stress on the joints. Jump with chin high, abdominal muscles in, knees flexed and shoulders back. Upper arms should be close to the body. Strachan also recommends twirling the rope backward. It keeps your body upright and reduces stress on the knees and lower back.
Some basic moves to try are:
– Two-foot bounce: Stand on the balls of the feet with feet parallel and close together. Heels never should touch the ground. You will feel this in the calves, thighs, hamstring muscles and buttocks. This alone is a terrific workout, but to keep your interest, add other variations:
– Staggered feet: Start with feet parallel. While jumping, again on the balls of the feet, move left foot six inches in front of the right. Jump five or six times, keeping knees flexed. Bring both feet back to the parallel position. Switch so that the right foot is in front of left. This targets the buttocks and the hamstrings.
– Running technique: Beginning from the two-foot bounce position, lift the left knee and move the foot back and down. Repeat the move with the right leg and alternate each step to simulate a running cadence.
– Leg kicks: Working from the running technique, instead of lifting the knee with the foot back, lift and kick the lower leg forward. This isolates the upper and outer thigh.
Strachan-who demonstrates more variations on his tape, ”Jump-A-Ropics”
(Jump-A-Rope Inc, $19.95, 800-487-JUMP)-encourages jumpers to create their own moves. ”Be expressive and imaginative,” he says, ”because an exercise you enjoy is one you will continue to do.”
