Why do you do sport? Probably because you are hoping for a change, a transformation. Maybe you want to get a slimmer figure or build muscle. Some sports do this faster than others. Jumping rope is at the top of many people's list of promising workouts for good reason. Today we'll tell you what physical changes a skipping rope for adults can trigger and how you can train most effectively.

 

Skipping rope: sport for more muscle definition

 

Did you know that you can target a variety of muscles with a fitness skipping rope? After all, jumping rope workouts require teamwork - target muscles and auxiliary muscles work together to achieve success. Let's explore skipping rope together.

 

The target muscles

The target muscles for jumping rope are in your legs. Firstly, we have the calf muscle (triceps surae muscle). Every time you push yourself off the ground or land on the ground again, your calf muscles are activated. These muscles are responsible for lowering your feet, for example. In addition to the calf muscles, the front thigh muscle, the quadriceps femoris muscle, is also in demand. This powerhouse enables you to stand up again from a squat. The anterior thigh muscle is also targeted when pushing off and cushioning.

 

The auxiliary muscles

The auxiliary muscles are not targeted with a fitness skipping rope, but are addressed indirectly. They are also an important component without which jumping rope is not possible. Unlike the target muscles, the workout targets the auxiliary muscles in many different areas of the body.

 

• Abdominal muscles: The straight abdominal muscle (rectus abdominis) helps you to walk upright and maintain your posture. So that you don't lose your balance when jumping, you automatically tense it during training.
• Back extensor (erector spinae): It represents the lower back muscles and stabilizes the spine. It also supports the posture of your head. It is also active as an auxiliary muscle when jumping rope.
• Upper arm flexor muscles: These include the brachialis and biceps brachii muscles, both of which are constantly in action when jumping rope. After all, they ensure that you can bend and stretch your upper arms.
• Deltoid muscle: You've probably heard of the deltoid muscle, the largest muscle in the shoulder, which extends into the upper back. The deltoid muscle provides stability so that you don't simply fall over when jumping.

 

 

Good to know!

The muscles in your wrists are also particularly involved. Various muscles, sixteen in total, perform the so-called rotational movements that make jumping rope work in the first place.

 

A six-pack with a skipping rope?

 

You can achieve a six-pack, where the muscles on your stomach are clearly visible, not just with the usual abdominal exercises such as crunches. The secret to a six-pack is a calorie deficit. In other words, you need to burn more calories than you take in. Experts say that this accounts for up to 90 % of six-pack success. The remaining 10 % can be skimmed off with targeted abdominal exercises. But why not combine the two? Harvard Medical School has made an interesting discovery in this regard[1], according to which sit-ups are not as effective as planks. They seem to bring out the optimum potential as they not only target the abdominal muscles but also activate the back muscles. The sense of balance is also on board. Jumping rope also engages your back muscles and your abdominal muscles - your whole core is engaged, which strengthens your inner core. Of course, you also need to keep your balance when jumping rope. Jumping rope therefore seems to fulfill the same requirements as planks. In addition, the high level of activity burns a lot of calories. Tension + burning calories, that could be your formula for a six-pack via cardio skipping rope.

 

 

Burning fat: with skipping rope to a slim line

 

Similar to the six-pack, losing weight is also about creating a calorie deficit. In addition to a healthy diet that avoids fat and sugar, exercise helps you to optimize your calorie flow. The comparison "skipping rope vs. jogging" shows that jumping can have a decisive influence on your calorie balance. Want a quick example? When jogging, you burn around 350 kcal in 30 minutes. With a skipping rope, you burn a whole 500 calories in the same period. Of course, the number of calories you burn with the skipping rope also depends on your starting weight and how intensively you train. You can find out more about this topic in our blog article: "How much fat does skipping rope burn?" By the way: with a HIIT skipping rope, you train particularly effectively and burn an impressive number of calories in a very short time.

 

When does my Bodychange start?

 

Your body transformation practically starts on day one, even if you can't see it directly in the mirror yet. When you start training with a skipping rope, you immediately engage your muscles and give them the impetus for definition. You also burn calories from the first training session. Nevertheless, you should be patient. It may take a few weeks before you can see your body change on the outside. Until then, you can motivate yourself with the internal changes. Just as with jogging, you will notice that you have more stamina after just a few sessions. If you like, start right here and fill the breaks with various fitness exercises. This will make your training even more varied and push your transformation process even further.

• As a beginner you can start by jumping 10 × 1 minute at a time. Take a 1-minute break in between.
• As an advanced user you can also interrupt your rope jumping training for 1 minute. Instead of taking a break, use the free time for exercises such as squats, push-ups or crunches.

 

Buying a skipping rope: the right skipping rope is the key to success

 

We at EverJump have reinvented the skipping rope. With a lot of know-how, we have turned the schoolyard companion into an effective training device that allows you to work on your personal fitness goals anywhere and easily. We offer differently weighted skipping ropes with a clever grip system. You can switch between skipping ropes in no time at all. Curious about what EverJump has to offer? Then take a look around our store. Here you will even find sets that are tailored to your Bodychange requirements. Find out what the Beginner Set, Melt Set, Grow Set or Shape Set can do for you.

 

 

[1] Core Exercises: 5 workouts to tighten your abs, strengthen your back, and improve balance - Harvard Health