Why boxers jump. Why do boxers jump rope? How to Jump Rope for Boxing

How to learn to jump rope if you haven't done it before? Will training hurt my knees? Is it possible to lose weight with such a simple exercise machine? How to choose a projectile by length and weight? Why do boxers jump rope? If you are interested, welcome to the fascinating world of skipping, a sport discipline based on an old and familiar children's game.

Skipping rope is a universal simulator available to almost everyone

What is skipping and how is it useful?

Don't be fooled by the seeming frivolity of "rope jumping," which many novice athletes consider suitable only for warming up muscles before a "real" workout. This is a real sport with its own rules, subtleties, contraindications, competitions and records. And although in the near future skipping does not shine to get into the number of Olympic disciplines, it is more than realistic to bring the body into shape with its help, and then maintain it at the achieved level and move to new heights. The experience of thousands of people around the world is proof enough of this.

What are the benefits of jumping rope?

1. They make many muscles work - calf, gluteal, femoral, deltoid, biceps, triceps and some others. True, not all of them work intensively enough, so skipping will not help you to create, for example, a relief biceps. But he will be able to make the body toned, and the muscles strong.
2. The jump rope is an effective tool for losing weight, superior in efficiency to running, swimming and cycling.
3. With a reasonable approach to training, skipping has a beneficial effect on the activity of the cardiovascular and respiratory systems.
4. Regular rope jumps develop endurance, speed and reaction time, train the vestibular apparatus and coordination.
5. A jump rope is an ideal simulator: light, compact and cheap. And to start another workout with her, you do not need to go to a fitness club. Your gym will be a park, courtyard or your own apartment.

A jump rope, a pair of sneakers - and the gym is ready

Many are interested in whether it is possible to remove the stomach by jumping rope? If you rely on skipping alone, you won't get very far. But if you add training, the results will not keep you waiting. Firstly, during classes, you will actively burn calories, forcing the body to turn to the "reserves" on the stomach and hips; secondly, jumping will provide a kind of massage that will gradually break up fat accumulations, as happens on a vibration massager.

Contraindications

Since we are talking about being overweight, let's mention the restrictions that it imposes on potential skippers. 5, 10 or 12 extra kilos will not become an obstacle to working on yourself, but 15-20 or more is a good reason to postpone skipping and think about more suitable sports. Otherwise, you run the risk of damaging the joints, in particular the knee and ankle, which will take on increased stress during training.

Losing weight with a jump rope is not the most sober idea when the weight has exceeded a hundred

Other contraindications to mastering the rope will be:

• problems with the cardiovascular system;
• migraines and hypertension, indicating problems with the same vessels;
• trauma and hernia of the spine;
• joint diseases;
• varicose veins;
• acute infectious or viral illness;
• for women - pregnancy.

When you decide to seriously engage in skipping, do not forget that this discipline can equally benefit and harm: starting jumping rope without having an idea about the jumping technique and precautions is guaranteed to provide yourself with health troubles in the very near future.

Rope jumping techniques and their types

It seems to you that there is nothing complicated in the rope, because even first-graders can easily master it? But do not forget that your goal is not entertainment, but painstaking work on your physical form, so we will not rely on intuition and risk our health, but will adopt a technique long painted by professionals.

Jumping for fun and as a sport are two different things.

If you are a complete beginner, start with a workout.

1. Jump on your toes without a jump rope. Do not try to make high jumps, your task is to achieve elasticity of movement and learn not to land on a full foot. After mastering the technique, add speed: note 60 seconds and try to jump at least 100 times during this time.
2. Take both projectile handles in one palm and, working with a brush, without the help of the forearm, make circular movements with the projectile. A real gymnastic rope can cause severe pain if it is accidentally hit, so learning how to handle it deftly is a matter of your safety.
3. Connect points 1 and 2: jump in place, rotating the rope in one hand. It is desirable that at the moment the projectile hits the floor, your body is in the air - this way you synchronize jumps and rotations.

How to jump rope correctly?

The first method is simple.

1. Stand up straight, legs already shoulders.
2. Take the handles of the rope so that its middle remains on the floor behind you. Slightly bent at the elbows, press the arms to the body.
3. Make a twisting motion with your hands, throwing the rope over your head, and jump as soon as it is in front of you.
4. Work with your hands, trying to keep your shoulders and forearms in a relatively static position.
5. Breathe slowly.

Land on your feet with your knees slightly bent

Method two: jumping with a change of legs

The starting position is the same, but instead of pushing off the ground with both feet, do it alternately, as if you were doing a leisurely jog in place. For each rotation, jump alternately on the right, then on the left foot.

Consider yourself jogging at a moderate pace

Method three: on one leg

Jump for the first two spins of the rope on the right foot, the next two on the left, and repeat the entire cycle as many times as needed.

Make the exercises harder gradually

Method four: with arms crossed

The task is to cross your arms in front of the body during every second jump, making it more difficult for yourself.

A similar technique is available to those who have already achieved something in skipping.

Method five: knees up

In the jump, pull your knees high up, giving an increased load on the quadriceps, quadriceps muscles of the thighs and the press.

Some types of jumps will make you give it your all

Method six: backwards

Exercises for the development of coordination. The rope should rotate not from behind the back forward, as usual, but in the opposite direction - behind the back.

Spinning the rope in the opposite direction is not so easy

Method seven: skier

In the first jump, spread your legs shoulder-width apart, in the second, return them to their original position.

Do not forget that in any position you can only go down on your toes.

Method eight: double jump

Try to jump higher than usual and have time to complete two rotations of the rope before you land on your toes.

Since double jumps, scissors, and other advanced versions of skipping exercises are quite difficult to learn, do not try to master them until you are well versed in classic two-legged jumps.

Video: How to learn to jump rope

Video instruction from Andrey Boukrey: how to jump rope without fear of damaging the joints, where to start and what techniques to use.

Video: Types of jumps

Why does a boxer need a jump rope?

Remember "Fly like a butterfly, sting like a bee?"

The first point - ease of movement, allowing you to "flutter" in the ring - is provided by strong trained legs, speed, perfection of movements, the ability to feel the rhythm, attack yourself with lightning speed and more easily evade enemy attacks.

The second - the force due to which the fist packed in a boxing glove "stings" the opponent - also largely depends on the good working out of the legs, since the impulse for a blow starts from them, and not from the shoulder.

Add here a developed respiratory system, excellent coordination, endurance, which are developed by training with a rope, and it becomes clear that this simple simulator is necessary for a boxer.

Video: Mastering the rope by a beginner boxer

If it is fundamentally important for you to learn how to jump rope like a boxer, see how to do it in the video from the Boxing School of Alexei Frolov.

Sample workout programs

How much do you need to jump rope to lose weight, develop coordination, and make muscles hardy and elastic?

First of all, do not immediately try to take a high pace and give the maximum of what you are capable of. This is both useless and fraught with damage to the joints. Start with 1-2 minutes, for beginners this is the optimal time. As you begin to feel comfortable with your new machine, increase your previous result by 60-90 seconds every next workout.

Once you are in good shape, you can jump from 15 to 45 minutes, making several sets and alternating different types of jumps during this time.

Below are two examples of how a workout could be built. Based on them, you can create your own program, gradually improving and complicating it over time.

In fact, there are a great many training programs with a skipping rope.

• Do not spare money for a gymnastic rope, and not a toy from the "Children's World". The standard weight of a projectile for adults varies from 500 g to 1 kg, as for a professional boxing simulator, it can weigh both 2 and 3 kg. This allows you to increase the speed of rotation, and with it the load.
• Remember to make sure that the projectile fits your height. Step on the center of the rope and see if the handles reach under the armpits.
• Take care of the "gym". If you are not exercising outdoors, make sure that the ceiling is high enough to spin the rope, and there are no foreign objects in your immediate vicinity.
• : it will prepare the legs for the upcoming load.
• Get busy with music. This helps keep the pace and keep a cheerful mood.
• Find like-minded people. The presence of partners motivates not to quit training, and also makes it possible to diversify classes - for example, by jumping over a double rope.

Working in a company is always more fun

An expensive but useful gadget is a skipping rope, which itself will calculate how many jumps you have made and how many calories you have burned during your workout.

Like any sport, skipping requires regularity. Practice every other day, and if possible, every day. This is the only way you can achieve decent results, get rid of extra kilos, gain a toned body, develop coordination and endurance.

jumping rope improve the endurance of the cardiovascular system, which allows boxers to withstand the fight in several. In addition, this exercise develops footwork, coordination and balance. admitted that he always jumps with a rope with pleasure. This exercise helped him perfect his famous "jumping and dancing" style in the ring.

Jumping with a rope is not at all difficult - that's why little girls love to do it so much. In order not to fall, you should start slowly at first - especially if you have not jumped rope since childhood. However, since in the future you will have to jump for twelve minutes, you need to learn how to combine jumping with certain movements of the arms and legs. But before you start with complex movements, start with a simple one.

1. Start with the simplest jump rope. Relax and find your rhythm.
2. Jump on both feet, landing on the toes of both feet.
3. Jump just enough to skip the rope quickly. Don't jump too high and don't land too hard.
4. Jump in soft running shoes that can absorb impact. Best running shoes. Always wear socks to avoid rubbing your feet.
5. Bend your knees slightly, do not close them. This will help absorb the force of impacts.
6. Keep your shoulders relaxed and your upper arms pressed to your sides. Rotate the rope with the movement of the hands, but not the arms.
7. Do not hurry. Start with a slow pace, then increase it as you get comfortable with the jumps.

Correct rope length

There are many different types of jump ropes. When choosing a rope, make sure you choose the correct length. Stand with both feet in the middle of the rope. If her arms are about under your armpits, then she suits you.

Handles should be comfortable and thick enough.

Having learned how to perform simple rope jumps, move on to a more complex exercise with this projectile. Try to run in place while twisting the rope and jumping over it. Each turn of the rope should be accompanied by a step through it.

Question and answer.

Why jump rope? Yes, because all boxers do it!

The basis of boxing practice is, not punching. Jumping rope helps develop footwork and balance. Jumping from foot to foot is a wonderful practice in which you master the transfer of body weight from one foot to the other, which is necessary to master for good technique.

“I used to hate jumping rope because I couldn't do it. But after three months of torment, during which everyone laughed at me, I can jump for twenty minutes without a break!

How to determine the necessary frequency of jumps

It is very important to learn how to determine the intensity of physical activity. It should be calculated based on the degree of your preparedness, and not arbitrarily. One person begins to breathe heavily after climbing a few steps of the stairs, while for another such a reaction occurs only after ten flights of stairs. Therefore, when it comes to jumping rope, we cannot specify how many jumps you should do per minute. Your capabilities are determined by the degree of preparedness and can be evaluated on a ten-point scale.

1-2 jumps: almost no load You move easily, without any effort. The load is equivalent to what you get when you walk in the park or just walk down the street.

3-4 jumps: easy level

Warm up pace. The blood begins to circulate more intensively, the muscles warm up, but breathing almost does not quicken.

5-6 jumps: intermediate level

Quite a heavy workload. You feel your heart beating and sweat on your forehead. Breathing quickens, but you can speak without being out of breath.

7-8 jumps: intensive level The heart beats strongly. Your breathing becomes so fast that you have to pause between sentences when you speak. In the ring, you feel the same way in the last thirty seconds of the final round.

9-10 jumps: the limit level You reach the limit of your body's capabilities. At this level, you can hold out for a very short time. The load is comparable to what you would get by running away from a wild beast.

In our program, you start jumping at an easy level, then move up to an intermediate level, and then to an intensive level. We have a limit level is considered too intense. The first level is also unacceptable - you need to train harder to benefit from our short but intense program.

The video is posted in the public domain on a third-party resource, the editors of the blog are not responsible for the content of the video and its quality and do not guarantee its availability and the ability to view it in the future

That's all for me. See you on my blog pages.

Little things create great things. It would seem that the rope is a very simple projectile, but what a huge foundation for the skill and physical preparation of a boxer creates working with it.

Indeed, along with the basics of boxing: shock mechanics, body weight transfer and general physical preparation, it is necessary to master the rope. Training on this projectile allows you to improve coordination and develop explosive leg strength.

Pay attention to how professionals work with a skipping rope. For example, Roy Jones jumps on his toes, slightly off the floor. Shoulders are relaxed, hands are actively working. In this case, the boxer performs various, including complex, movements. It is important that the jump is as low as possible, explosive. This short stop-leg impulse will give power and sharpness to your punches. The shorter the movement, the more explosive power it contains. It is advisable to work with the rope in this manner.

And don't be lazy. Rope training should be included in every workout. For example, Konstantin Tszyu spent up to 5 hours a week jumping during training.

Benefit

In addition to developing specific boxing skills in coordination, explosive strength, the ability to relax and improvise, jumping rope significantly improves the functioning of the heart muscle and strengthens bone tissue. During jumping rope, the deltas, triceps, trapezius, back muscles, buttocks, thighs and calf muscles are “pumped”. In all respects, this projectile is useful to any athlete. Moreover, the jump rope costs from 150 to 1000 rubles.

The most inexpensive ones are made of plastic, while the more expensive ones are made of leather and equipped with wooden handles. It is recommended to immediately purchase a professional shell made of genuine leather, because you will have to work a lot with a rope.
We wish you good training. For motivation, we suggest watching videos with the training of legendary boxers.

Video: jump rope workout

This video contains a collection of jump rope workouts from Muhammad Ali, Sugar Ray Robinson, Joe Louis to Manny Pacquiao and Floyd Mayweather. Each boxer, like the style in the ring, has his own style of working on this projectile. Sonny Liston - overweight, squatting Roberto Duran, explosive Mike Tyson and others:

Manny Pacquiao jumps on his toes with a minimal lift off the floor, putting his right foot slightly forward:

Mohammed Ali's rope workout:

Jumping Vasily Lomachenko:

On a note!
How to jump rope: 50 different ways:

A jump rope is a necessary training attribute that develops endurance and strengthens the cardiovascular system.

Work on the rope, first of all, affects the impact, because the power of punching in boxing depends on the overall stability of the body, in addition, it develops the endurance of the calf muscles and ease of movement. A lot of merit can be timed to work with a skipping rope, so it’s not for nothing that all boxers pay special attention to this.

Jumping rope suggests a creative approach.
It is very reasonable to engage in jumping rope to music that can set the rhythm of movements, work out the beat. You can change the rules of movement, invent your own in accordance with the change in the beat of the music. You can try "Walking" by jumping. For example, set a goal to reach some object as a result of jumping - a simulator standing in the opposite corner, and slowly and tactfully move by jumping. In order for the jumps to be varied and not boring, you should diversify the technique.

Jumping rope is useful because.

1. improve the functioning of the heart, saturate the blood with oxygen and stabilize blood circulation;
2. burn subcutaneous fat;
3. regulate cholesterol levels;
4. strengthen bone tissue;
5. cheer up;.
6. improve coordination of movements;
7. develop jumping ability;
8. ten minutes of work with a rope is equivalent to thirty minutes of running;
9. develop the boxer's ability to technical improvisation during the fight;.
10. trains explosive power.

How to choose the right jump rope.

First of all, you need to choose the right length of the rope. To do this, you need to take the handles in your hands, stand with your feet in the middle of the rope, pull the rope so that the handles are at the highest possible level. The ideal length of the rope is one that, when stretched, reaches the level of the armpits and chest.
The rope should not be too long, otherwise it will get tangled. Also, it should not be too short, otherwise it will hit the legs and touch the head when rotating. When jumping with such a rope, you will have to constantly bend down so that it does not touch anything, since there is no question of relaxation during jumping.

Skipping rope and its role in the training of famous boxers.

All boxers attach a significant role to jumping rope, this cannot be neglected. The jump rope is present in the "Diet" of every boxer's training, and the world's first celebrities understood a lot about such a simple and effective exercise.

The jump rope is a very simple and extremely useful exercise machine. Before such a warm-up, you should not eat for the last three hours, otherwise it will be difficult to jump.

The jump rope is an excellent trainer for a boxer.

When jumping rope, you need to clear your head, think about something pleasant, relax and surrender to the rhythm. After a few minutes, the body itself will dance to the beat of your favorite music. Don't gently apply force to the rotation of the rope, it will spin by inertia at the right speed, except for speed jumps and double jumps of course. Jumping rope is very simple, and most importantly - very useful.

WBA lightweight champion Vasily Lomachenko kicks off a new jump rope sport challenge

The athlete immediately made fifty jumps with a rope in just twenty seconds, and after that he challenged boxers Oleksandr Usyk, Roy Jones and UFC fighter TJ Dillashaw, writes znaj.ua.

“Sometimes it is very important to take the first step to start something. I want as many people as possible in the world to go in for sports, so I’m launching a 20-second challenge on Instagram,” Vasily Lomachenko wrote on his page.

Thanks, but it didn't work out the way I wanted. Golovkin lost the fight and I just moved up. I do not like it. I want to earn my first place. I want to be the absolute world champion. I want to unify the titles and I want to own all four titles,” Lomachenko said.

At the same time, the athlete noted that if it were not for boxing, he would have become a wrestler, since he really likes it. Lomachenko also suggested that he could become a football player, gymnast, dancer, but his favorite sport after boxing is wrestling.

At the same time, the Ukrainian WBA lightweight champion Vasily Lomachenko received the status of WBA super champion. This title will allow the Ukrainian to compete for the WBA championship in any weight category.

The WBA also decided to play the belt between Jorge Linares and Daoud Jordan. In the near future, the athletes should negotiate.

We add that Lomachenko came to the defense of Oleksandr Usyk. The fact is that some Ukrainians bombarded Usyk with criticism for his duel on the territory of the Russian Federation. Therefore, Vasily Lomachenko decided to stand up for his friend, who won his title in Moscow following his duel with Russian Murat Gassiev.

Politeka also informed that Schwarzenegger visited Lomachenko in the hospital: unique footage.

Little things create great things. It would seem that the rope is a very simple projectile, but what a huge foundation for the skill and physical preparation of a boxer creates working with it.

Indeed, along with learning the basics of boxing: shock mechanics, movement, body weight transfer and general physical preparation, it is necessary to master the rope. Training on this projectile allows you to improve coordination and develop explosive leg strength.

Pay attention to how professionals work with a skipping rope. For example, Roy Jones jumps on his toes, slightly off the floor. Shoulders are relaxed, hands are actively working. In this case, the boxer performs various, including complex, movements. It is important that the jump is as low as possible, explosive. This short stop-leg impulse will give power and sharpness to your punches. The shorter the movement, the more explosive power it contains. It is advisable to work with the rope in this manner.

And don't be lazy. Rope training should be included in every workout. For example, Konstantin Tszyu spent up to 5 hours a week jumping during training.

Benefit

In addition to developing specific boxing skills in coordination, explosive strength, the ability to relax and improvise, jumping rope significantly improves the functioning of the heart muscle and strengthens bone tissue. During jumping rope, the deltas, triceps, trapezius, back muscles, buttocks, thighs and calf muscles are “pumped”. In all respects, this projectile is useful to any athlete. Moreover, the jump rope costs from 150 to 1000 rubles.

The most inexpensive ones are made of plastic, while the more expensive ones are made of leather and equipped with wooden handles. It is recommended to immediately purchase a professional shell made of genuine leather, because you will have to work a lot with a rope.
We wish you good training. For motivation, we suggest watching videos with the training of legendary boxers.

This video contains a whole collection of jump rope workouts - from Muhammad Ali, Sugar Ray Robinson, Joe Louis to Manny Pacquiao and Floyd Mayweather. Each boxer, like the style in the ring, has his own style of working on this projectile. Sonny Liston - overweight, squatting Roberto Duran, explosive Mike Tyson and others:

Manny Pacquiao jumps on his toes with a minimal lift off the floor, putting his right foot slightly forward:

Mohammed Ali's rope workout:

Jumping Vasily Lomachenko:

On a note!

For everyone involved in the boxing section in Moscow, stamina, punching power and good footwork are important. An interesting fact is that exercises with only one projectile help to achieve this: a jump rope. Let's talk about this in more detail.

Result

Often, athletes attending training at the club neglect one simple exercise: jumping rope. They think it's a waste of time and prefer to just run or even go to the gym. A boxer needs strong legs to move quickly around the ring. And you need endurance to endure the fight to the end. But jumping ability and dexterity are also important in order not only to rebound in time, but also to dodge the blow.

All eminent boxers begin their training with this projectile, this is for them instead of a warm-up. And novice athletes attending a boxing school in Moscow should listen to the opinion of their coach and be sure to perform jumping rope. So they can increase their endurance, because you can diversify this exercise, make it interesting. For example, jumping on one leg and two, at a fast pace and slow, high and low, etc.

If you go to class and jump rope before training for only 10 minutes a day, you can improve your technique. The muscles will remember every movement and this will come in handy during the fight, when you need to rebound from the blow. By the way, the ability to bounce off a blow in time and at the same time not get tired needs to be learned, it is not inherent in everyone.

Benefit

What benefit will jumping bring, which at the very beginning seems boring and inefficient?

• Increases endurance;
• Improves footwork;
• The blow becomes stronger;
• The boxer is less tired during a series of attacks;
• Improves breathing;
• The athlete becomes more rhythmic.

Regularly performing this exercise, the boxer becomes more attentive, enduring, he does not give in to panic and does not waste his energy. At the same time, he learns to look at something all the time, which means that you will be less distracted in the ring.

Proper execution

Being engaged in a club and deciding to jump rope regularly, remember a few simple rules. They will allow you to achieve the desired result quickly. The main thing is not to panic and not give up. When doing the exercise it is important:

• breathing through the nose;
• landing only on toes (the knees must be bent at the same time);
• to hold balance;
• twist the rope with the hands (shoulders and forearms must remain motionless);
• do not jump high (more energy is wasted);
• stop if there is pain in the calf muscles.

Do this exercise for at least 30 minutes a day.

So, those who signed up for boxing and want to achieve high sports results should not forget about jumping rope. This exercise will help you become more rhythmic, enduring, calm and increase your punching power. It is enough to do it for half an hour a day, but it is important to do it correctly.

Among modern sports (and martial arts in particular), boxing has been one of the most popular, spectacular and in demand for more than a decade. A huge number of people around the globe choose boxing - this type of martial arts is great both for self-defense in a street fight, and for general physical development and strengthening of the body.

Modern training of boxers (both professionals and amateurs) includes dozens of different exercises for each muscle group. After all, it’s not enough just to learn how to wave your arms correctly - the development of the whole organism as a whole, set breathing, the ability to hold, competent and accurate movement, the ability to control an opponent and the environment are also of considerable importance.

One of the most basic exercises, with which almost every workout of a boxer (as well as athletes of many other sports) begins, is this. Seeming at first glance as a child's activity, exercises with a skipping rope for boxers are, first of all, excellent for the athlete's body: it will allow you to warm up, prepare internal organs for intensive work, and speed up your heartbeat and pulse. Jumping rope is an integral part of any other because it helps to train the correct technique of moving a boxer, develops endurance and coordination. Also, the indisputable advantage of this projectile is also its low cost and availability.

Below we consider some of the most common training methods with this projectile:

1. Jumping knees. It differs from the usual execution only in that you need to raise your knees to your waist. The muscles of the legs, abdomen, buttocks and lower back receive the load.
2. Legs to the sides. When performing normal jumps, land not on your legs brought together, but on your legs slightly apart.
3. "Scissors". The essence is the same as in the previous variation, only you take one leg back and the other forward, alternating them on each jump.
4. Pivot jumps. The essence is clear from the name - perform the usual jumps on a rope, while turning a little in a circle for each jump.
5. Double jumps. Have time to make two jumps while the rope describes one revolution.
6. "Skiing". Perform normal jumps with the projectile in question, but land not at one point, but to the sides of it, alternating between right and left.

The above are only a few of the huge number of possible exercises with a jump rope. Each option is good in its own way, so try not to limit yourself in your skill, and regularly learn and hone new movements.

How boxers jump rope. 10 jump rope exercises to train like a boxer

Alexey Timoshkov

boxing coach, 5th place winner at the European Boxing Championship and 5-time champion of the Republic of Moldova, founder of Timoshkov Sport Club

Why boxers do not use an exercise bike to warm up like all ordinary people, but prefer a jump rope to it, says Alexey Timoshkov, boxing coach, and Sergey Morar, holder of the KOK World GP 2016 belt, jumps.

For boxers, coordination is just as important as stamina, so warming up with a jump rope is ideal for them. Try to get off the track to diversify your cardio load and learn how to move easily.

Jumping technique:

● jump easily;

● transfer body weight from foot to foot;

● spring on socks;

● Don't hit the whole foot on the floor.

Shifting body weight from foot to foot

criss-cross

Double jumps (acceleration)

Eights (rotation of the rope on the sides)

Jumping on one leg

Side jumping

Jumping back and forth

Jump rope

jumping-jumping

Jumping with high knees

Rope workout

Do each exercise for 30 seconds and rest 10 seconds in between. Repeat 1-2 rounds. Too easy? Skip breaks.

Circular high-intensity training with a skipping rope "Kostya Tszyu"

Boxers have a complex called "Kostya Tszyu". Will you risk it? Jump rope for 3 minutes and push up 100 times. Repeat 12 circles. And there are no typos. None of the numbers.

A complete jump rope workout

Perform any jumps from the list for 1 minute, then do 20 push-ups. Repeat 5-6 circles. Rest 10-20 seconds after each round.

If this workout seems too difficult for you, cut your jumping time in half - from one minute to 30 seconds, and alternate push-ups with squats or lunges. Rest 30 seconds after each round.

Video How To Jump Rope For Boxing

Learning to jump rope. The benefits of jump rope

Many mistakenly believe that the jump rope is an exclusively “girly” projectile. Meanwhile, exercises with this projectile are also useful for boys. 10-15 minutes of jumping per day has the following effect:

• develop endurance, agility;
• train coordination;
• strengthen the muscles of the legs and arms;
• improve posture;
• stimulate blood circulation;
• speed up the metabolic process, which is especially useful for obese children;
• have a beneficial effect on the cardiovascular system of the child.

It is not recommended to start learning to jump rope until the child is 4 years old. Until this age, the muscles of the ankle and calves are still too weak for such loads. And, of course, classes with a projectile are excluded if the baby suffers from heart disease, or he has problems with blood pressure.

The force of a rope strike corresponds to the force of a stone thrown from a height of 5–6 meters.

Some unjustifiably believe that jumping rope is only good for children. But besides being fun, jumping burns extra calories and makes almost all muscles tense. Therefore, learning to jump rope is important for those who follow their figure.

How to choose a jump rope

Jumping rope tones almost all muscles. In addition, jumping is a cardio exercise. As a result, the body quickly acquires a toned look, excess weight is lost, and the endurance of the body is added. When choosing a rope, you need to pay special attention not to its appearance, but to the length. When folded in half, the rope should be equal to the length from the armpit to the floor. Otherwise, learning to jump rope will be very difficult.

Jump ropes for fitness do not have handles. Instead, knots are made at the ends. For strength exercises, jump ropes with weights are used. Also on sale you can find jump ropes with jump counters. But for training it is best to take the most common rope.

How to learn to jump rope

To learn how to jump rope, you need to find a quiet and peaceful place. If possible, exercise is best done outdoors. Indoors, you should pay attention to the height of the ceilings and the absence of furniture that interferes with the movement of the rope. Ideally, if the jumps are performed for at least 15 minutes without a break. Exercise should be performed 3 times a week, allowing the muscles to recover over the weekend.

While jumping, try to breathe only through your nose. It is necessary to land not on the whole foot, but on the toes, with light smooth movements. Your knees should be slightly bent when landing. For starters, it is better to do slow rotations. This will help instill a sense of rhythm. The shoulders do not work while jumping, only the hands are used. The rope should not whip on the floor. All actions should be smooth, without strong tension. If, however, pain or tension in the muscles appeared, then it is better to interrupt the workout.

To learn how to jump rope, you need to try to hang in the air as long as possible.

In order for the rope training to be as effective as possible, you need to do the exercise for as long as possible without a break. At the same time, energy is spent more during precisely high jumps.

Contraindications for jumping rope

Despite all the effectiveness and benefits of jumping rope, not all people are allowed to perform. Before you try to learn how to jump rope, you should go to the doctor. Only if the specialist excludes obesity, diseases of the joints or the cardiovascular system, you can start doing this exercise.

Many people ask the question: how to choose a jump rope for training?
The answer will depend on what rope exercises you are going to do.
But you still have to choose, because jump ropes are very different.
Whatever model you choose, you will definitely need to choose the right length of the rope for height - this is written in detail here.

There are different jump rope workouts:

1. Cardio or fitness programs - workouts are aimed at long-term work at an average pace. Use different jump ropes from high speed to heavy
2. CrossFit - in combination with a jump rope, double jumps are jumped. For this, a speed rope is suitable.
3. Freestyle - performing tricks with a rope. For tricks, you need a jump rope with long handles and an obedient cord.
4. A warm-up with a rope is used before the main workout in various sports: from gaming to martial arts.

Today we will talk about such a jump rope, which is suitable for any type of training, except for speed jumps.
This is a beaded rope.

The cord of such a rope consists of a rope and beads - small plastic tubes that are loosely put on the rope.
Thanks to the flexibility of the rope and the mass of the beads, the rope obeys and does not get tangled during jumps.

Beaded jump rope is perfect for tricks

And the beads also allow you to assemble a colored jump rope, alternating bright beads in any order.
There is complete freedom for creativity - you can use any colors to your taste.

With a beaded rope, you learn to jump faster, so it is recommended for children.

The beaded jump rope is suitable for outdoor activities in winter

Due to the fact that its cord is not continuous, but consists of segments, it retains its properties in the cold.
Therefore, with a hexagon, you can train outdoors in the winter without restrictions, which cannot be said about most other jump ropes with PVC or rubber cord, which freeze in the cold - take an irregular shape and become very brittle.

All jump ropes consist of a leather or synthetic cord with plastic handles at the ends. But they differ depending on what they are used for. In gymnastics, for example, this sports equipment has no handles at all. Instead, knots are tied at the ends. Such a projectile from the side looks like an ordinary rope. For boxers, jump ropes are made from the same leather or synthetic cord, but to increase rotation, it is made heavier, and thick rubberized handles or others are attached to the ends.

Rope ropes also differ in weight. For school-age children, for example, light products are made - from 100 to 500 gr. Adults use heavier products - up to 1 kg. The heaviest jump rope is boxing. It can reach 3 kg. They are made heavier so that a high rotation speed can be achieved.

Jump rope tricks. 1. Skier

• keeping your feet together, jump from side to side
• (imagine there is an invisible line on the floor that you jump over)

Skier may not be such a popular trick once you start jumping rope more often, but this is a good exercise for beginners that develops the muscles that stabilize the hips. It's also a good idea to do this exercise on one leg to develop stronger ankles and calves.

If you want to learn how to jump rope with maximum results, then you need to learn from the best. For example, the legendary boxer Floyd Mayweather Jr., who starts every workout with jumping rope!

who is floyd mayweather jr?

undefeated (50-0-0) American professional boxer who competed in the welterweight division. bronze medalist at the Olympic Games. world champion in the 2nd featherweight, lightweight, 1st welterweight, welterweight, 1st middle.

floyd mayweather vs jump rope

the skill that Floyd demonstrates when performing exercises with an ordinary boxing rope has long acquired legendary status, not only among his fans, but among boxing fans in general. and if for some reason you have not seen it yet, then we have selected a couple of the most illustrative

Proper BOXING rope

It should immediately be noted that the usual jump rope from Sportmaster is not suitable for such jumps! The rope on which Floyd jumps is not just called a boxing rope. As a cord, it uses not an ordinary rubber or cotton cord, but a strong and rigid metal cable, which is wrapped in a soft but thin PVC sheath. This combination of materials allows, on the one hand, to quickly cut through the air, and, on the other hand, protects the body from scars and abrasions when in contact with the rope in the event of an unsuccessful jump or trick. You can buy a specialized one for such jumps in our store, links to plastic and metal models can be found at the end of the article.

• Rubber (this material is elastic, durable, and does not get tangled when jumping). Recommendation: the best for beginners, the average level too (suitable for the vast majority of people).

Example of a rubber rope

• Polyvinyl chloride (PVC) (unlike rubber, polyvinyl is a stiffer and thicker cord that “cuts” the air well and due to this it rotates quickly, allowing you to train at an intense pace). Recommendation: suitable for the vast majority of people.

An example of a polyvinyl rope

• Leather (these ropes are of medium weight, they do not tangle and rotate well, but unfortunately they are not adjustable in length, therefore they are bought according to the height of 1 practitioner. Recommendation: for professional athletes).

An example of a leather jump rope

• Cotton or nylon (the material is soft, light and elastic, in my opinion the option is purely for children, they are not used in sports (because the rope is the slowest of all)).

Nylon jump rope example

• Rope (the material is light, not traumatic and probably the cheapest, the minus is that it is short-lived, although it also depends on the thickness (diameter) of the cord).

Rope rope example

• Steel (steel) (cords are made of a metal cable, not suitable for beginners, there will be serious injuries for obvious reasons, the weight is quite large, of the minuses - there is no length adjustment, i.e. under the height of 1 person, by the way, the cable is suitable for performing only simple jumps for speed, from complex exercises with crossing the cord, it breaks). Recommendation: only for the pros (and then, if desired).

An example of a steel rope

When buying a rope made of any material, pay attention to the cord. It should be solid, smooth and even. The presence of inclusions and thickening indicates the use of low-quality raw materials, waste, or a violation of production technology, which should not be taken.

Even beginners who just came to boxing do not need to explain once again how important the rope is to this sport. At first glance, such children's entertainment can significantly improve the training of a boxer. By the way, all the pros, without exception, use a rope in their workouts, because it is simply impossible to replace it. And if jumping rope seems like a trifle to you, then look at the importance given to this movement by such boxing legends as Muhammad Ali, Roy Jones, Mike Tyson, Lennox Lewis and others.

Jumping rope in boxing: what is the point?

Many will probably ask what benefit the rope has in boxing, so for those who have not yet met this wonderful sports equipment, it will be useful to know its main advantages. With such a simple and inexpensive device that you can buy at any store, you can get the following benefits:

It is important to understand that the jump rope is even more effective than running, which has long been considered an ideal form of physical activity. However, jumping requires technique, otherwise the benefits of this activity will not be so tangible.

How to choose the right rope for a boxer

Choosing a rope for your parameters is an extremely important step, since you won’t be able to take the first projectile that comes across. First you need to choose the right length. There is a fairly simple trick, you need to take both handles of the rope and stand with your feet in the middle. Pull both handles to the maximum length, the ideal rope will reach armpit level.

An incorrectly chosen length will lead to situations where the rope will simply drag behind you, or vice versa - touch your head or legs while jumping, which will negate all your efforts. Only a carefully selected projectile will give you the opportunity to improve your physical skills.

How to jump rope

It is fair to say that for some people, jump rope is a sure way to improve almost every possible skill that will allow them to gain an advantage over their opponent, while for others it is a waste of time. What is the reason for such a different effect from one sports equipment? The key will be the frequency and the correct combination of the rope with other movements. All pros, without exception, constantly use a jump rope in their training program, therefore, in order to initially form the correct idea of ​​​​its benefits, you need to turn to professionals.

All boxers used jumps in their own way, so you can only find "your recipe" by experience. For example, Roy Jones preferred to jump at the same high-speed pace for 25 minutes, taking breaks for 60 seconds between repetitions to restore his breath. Chris Byrd jumped for 20 minutes, doing it without interruption and at an increasing pace. Mohammed Ali adhered to the same principle, jumping for 20 minutes at an interval pace. Each legendary boxer used the rope in his own way, but in general, the principles of training are similar. Among them are the following options:

• Constant pace
• interval jumps
• Rising pace
• high speed jumps
• Combined jumps

The latter type involves a combination of jumps with another type of load, such as push-ups from the floor. Kostya Dzyu actively used a similar method in his training, jumping for 5 minutes and alternating this with push-ups. You don't have to completely emulate the way champions do, especially considering their skill level, but if you aim for that kind of result, your skills will often surprise you. This will especially affect the improvement of impact, mobility, explosive strength of the arms and legs, as well as the development of coordination.