Skipping rope: Sport for more muscle definition

Did you know that you can target a variety of muscles with a fitness jump rope? After all, a jump rope workout requires teamwork - target muscles and auxiliary muscles work together to achieve success. Let's explore rope jumping in more detail together.

 

The target muscles

The target muscles when jumping rope are in your legs. Firstly, we have the calf muscle (musculus triceps surae). Every time you push off the ground or land on the ground again, your calf muscles are activated. This is what causes your feet to drop, for example. In addition to the calf muscles, the front thigh muscle, the so-called muscle quadriceps femoris, is also called upon. This powerhouse enables you to stand up again from a squat. The front thigh muscle is also specifically activated when pushing off and cushioning.

 

The Auxiliary Muscles

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

• abdominal muscles: The rectus abdominis muscle helps you walk upright and maintain your posture. You automatically tense it during training so that you don't lose your balance when jumping.
• Back extensors (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 muscle and the biceps brachii muscle, 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 that runs down to the upper back. The deltoid muscle provides stability so that you don't fall over when you jump.

 

Good to know!

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

 

With the jump rope to a six pack?

You can't achieve a six-pack with clearly visible muscles on your stomach just by doing the usual abdominal exercises like crunches. The secret to a six-pack is a calorie deficit. You have 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 achieved with targeted abdominal exercises. But why not combine the two?

 

Fat burning: with a skipping rope to a slim line

Similar to a six-pack, losing weight is 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 of skipping rope vs. jogging shows that jumping can have a decisive influence on your calorie balance. Would you like a small example? When jogging, you burn around 350 kcal in 30 minutes. With a skipping rope, you burn a full 500 calories in the same period.

 

How quickly you see progress

Your body transformation practically begins on day one, even if you can't see it in the mirror. When you start training with a jump rope, you immediately target your muscles and give them the impulse to define. You also burn calories from the first training session. Nevertheless, you should be patient.

 

The right jump rope for you

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 with ease.

 

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