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Copyright © 2009
Rob Pilger
So what is this forgotten training tool your asking? It's called the jump rope. People seem to neglect this tool BIG time in their training. Boxers have been using it for many years in their boxing training workouts to shred the fat from their bodies in a hurry. Now you can to.
Why do so many people neglect the jump rope? I feel people really don't want to look foolish using this wonderful training tool. Jumping rope takes coordination to use. Many people lack seem to lack coordination. When people begin jumping rope they tend to get frustrated as the rope gets tangled in their feet. I say if you can't, you must! and you will start to build a beautiful rhythm if you stay with it. That's the great benefit of using this tool. Your conditioning improves, you burn lots of fat, and your coordination improves like never before. Like the saying goes, Nothing great in life comes easy!
Here is a sample jump rope workout you can use to get started.
Getting Started
You can start out using one or two minute rounds. This will all depend on your current condition. If you're out of shape start with one minute rounds. If you are semi fit, use two minute rounds. Rest one minute between rounds. Keep a nice constant brisk pace going. Try performing 2-4 rounds. Again, this all depends on your current condition.
While you're jumping rope, you want to jump close to the ground. Jumping to high will beat up your joints. Just stay relaxed and build a nice rhythm.
Mixing it up
You can mix up the workout by shuffling your feet while jumping. Just shuffle your feet front to back while jumping. Be patient, as this takes a lot of coordination to do.
Putting it to use
If you can stick with the above guidelines, I guarantee that you will see your waist line shrink. You will gain confidence, along with improved coordination. Try getting this from a stationary bike, stair climber, or elliptical! I can't emphasize enough, on why this workout makes so much sense to perform! Along with the low cost of the jump rope, it takes little space to perform. You get a great workout in less time. If you do it at home you also save on drive time to the gym.
This is even more reason to go get started!
Get a 21 day trial membership to boxingperformance.com to learn more jump rope workouts along with other boxing training secret workouts at http://www.boxingperformance.com
Rob Pilger is a Certified Strength and Conditioning Specialist and Level II USA Boxing Coach.
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