The jump rope is a fitness tool that is easy to use and affordable for everyone. Useful to complete both a cardio and a toning workout, it allows you to burn several calories. A normal weight person of about 60 kilos, in fact, consumes about 200 calories by training with this machine for 10 minutes.
But the benefits of rope jumping do not end there, as it improves endurance, respiratory system and circulation, increases agility and tones different muscles, working especially on the arms, abs, legs and buttocks.
However, if used incorrectly it can lead to annoying back pain. For this, you can also do some Pilates exercises. To avoid back pain and to train the core better plank or crunch?
To keep this from happening, there are some common mistakes to avoid.
To improve the exercise it is also useful to perform plyometric exercises to increase the vertical jump.
, it is normal not to be completely comfortable with the movement to be made. To help themselves, therefore, many people tend to hunch their shoulders but this can cause pain in the upper back and neck.
How to correct it
To avoid making this mistake, maintain an upright posture, keeping the shoulders back and away from the ears and engaging the shoulder blades.
This will help improve the alignment of the entire spine while jumping. Paying attention to all these aspects the first few times may seem difficult, but over time they will become automatic. If you have persistent difficulty, try using a longer rope.
. However, bending it excessively while jumping is one of the most common causes of back pain.
Ideally, the body should form a fairly straight line from the head to the toes with no part leaning too far forward or backward. The pelvis should act as the center of gravity and keep the whole figure in balance.
How to correct it
Involving the core while jumping and thinking about pulling the navel towards the spine helps to keep the body in line. The first few times this operation will probably require an extra effort of concentration but over time it will turn into an automatism.
to the ground in a violent way, weighing on the heels.While jumping, you should stand on tiptoe, with your heels always off the floor, but if you don't have enough strength in the calf muscles, when fatigue sets in, you risk getting distracted and landing with the sole of your foot resting entirely, including the heels. If this happens repeatedly it can result in lower back pain or stiffness.
Each time you land, the spine and body compress slightly and this shock can lead to a feeling of pressure or discomfort in the lower back.
How to correct it
The goal, during the descent phase, is to cushion the weight of the body in the correct way, concentrating on a soft landing and avoiding touching the ground with the heels. Then touch the ground with the toes when landing after a jump and keep the stiff legs when jumping, flexing the knees only slightly.
away from the body, the less slack the string becomes. As a result, there will be less room to move and the body will begin to lean forward, making the first mistake on the list.
How to correct it
Keep your elbows close to your hips as you jump with the rope to allow more play on the tool and give your body more room for vertical elevation.
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