Table 3-6. Different Types of Jumps for Jumping Rope Type of Jump Boxer’s Dance Run Shuffle
Description With both feet together, shift weight from right to left with each jump. Jump to the left while lifting left knee, then switch. Start with right foot forward and left foot back, then switch each jump landing on both feet at same time.
Tap right toe on the floor, then jump from your left Knee-Toe foot to your right; at the same time lifting left knee as high as possible. Switch legs. Double Rotation Jumping Jack
Twirl the rope around twice between each jump. Jump two times with feet together, then do a jumping jack every third time.
In terms of gear, many different types of rope are available, and rope jumping can be limited by the quality of the rope. Most experts recommend lightweight leather ropes. Believe it or not, many books have been written about jumping rope, with basic to advanced skills, drills and moves. Overall, jumping rope is a great activity, especially if you are in a confined environment.
Stationary Exercise Alternatives Rowing Ergometer There are many types of rowing machines on the market, and each has distinct advantages and disadvantages. The best rowing machine is one with variable resistance and the ability to regulate rowing rate. Most provide feedback on either watts or kcalories per hour, as well as meters covered. Proper technique is critical so as not harm your lower back. If proper technique is maintained, cardiorespiratory conditioning can easily be achieved. In fact, both the upper and lower body are exercised, and it promotes flexibility by emphasizing maximum joint range of motion, so it is a total body workout. It is also impactfree so it is a great alternative to running! Some key points to remember are:
"
The motion of the entire stroke should be fluid.
The Navy SEAL Physical Fitness Guide
43