Jumping rope is known as an effective way to lose weight. A few think that jumping rope does not increase height, some are inclined to the opposite opinion. So in fact, does jumping rope increase height or not? If so, how should I jump rope and what should I pay attention to to achieve maximum height gain?
How does jumping rope affect your height?
Jumping rope can help you increase your height . This is the most accurate answer to the question given at the beginning of the article: “Does jumping rope help increase height?” .How has this sport impacted your height growth?
Like other sports, jumping rope stimulates the production of growth hormone from the pituitary gland. This is one of the important factors in improving your height and appearance.
Continuous movement requires the body to work with high acceleration. This affects muscles and ligaments throughout the body, both contracting and expanding, increasing elasticity. Jumping rope also works the back and spine muscles, strengthening the core.
When jumping rope, your arms will rotate and your legs will also stretch continuously. This exerts force on the joints, stimulating the cartilage plates to grow. Exercises also help you correct and improve your posture, creating conditions for bones to grow continuously and strong.
Another interesting thing that has been proven by researchers is that jumping rope can help you improve bone density, increasing the strength of the entire joint.
How to jump rope to increase height quickly?
Without a training plan as well as improper training, you will not achieve the height increase effect from this exercise. So to improve height quickly, you need to pay attention to the following things:
Continuous skipping rope: Jumping rope can help you increase your height if the exercise takes place regularly. Try to maintain this habit continuously for 3-7 months.
Practice proper technique: No matter what sport you practice, technique is the first thing you need to pay attention to. With skipping rope, pay attention to how to hold the rope, move your wrist when spinning the rope to help you not lose much strength, limit injury, but also easier to jump rope.
Intensity Workout: Start with a low-intensity jump rope workout, then work up to medium-to-high intensity and maintain it. High-intensity jump rope increases the impact of the upper body muscles and you keep the strength for a longer workout.
Always have a warm-up and cool-down step when exercising: Warming up your muscles before a workout helps you limit injury and increase training performance. Cooling down the muscles after a workout helps to relax the muscles.
Provide enough fluids: Jumping rope warms up, the body sweats to balance body temperature. So you need to drink water during exercise to replenish the lost fluid. However, you should only drink small sips.
Some jump rope exercises to increase height effectively
To increase the intensity of jumping rope, you can change many different ways of jumping. Here are some effective jumping rope exercises to increase height.
Basic jump rope
Basic jump rope features a way of raising both legs at the same time when jumping. Start in a standing position with your feet together, the rope touching the ground behind your heels. When the arms begin to rotate, the knees bend slightly and jump when the rope is almost to the toes.
Jogging rope
Body position when preparing for jogging jump rope exercise is similar to when basic jumping rope. However, when the rope is almost down to the point where you need to jump, instead of lifting both legs at the same time, you just need to lift your legs like you are jogging. With each twist, you will jump in this fashion.
Heel jump rope
This jump rope exercise to increase height is similar to the jump rope exercise above. However, instead of running in place and lifting each foot and kicking backwards, you’ll be throwing your feet forward. The rope will cross the touch point when you change foot position.
Jump rope with twisting hips
The hip rope jump exercise is a combination of jumping rope and hip movement. The body position at the start is similar to the previous jumps. However, when jumping over the rope, you will simultaneously twist your hips and legs to the side, so that the feet, knees, and hips are at right angles to each other.
Cross-legged jump rope
You probably figured this dance out when you heard the name. When jumping rope, you will simultaneously bounce your legs to the sides. When you bring your legs back, instead of crouching in the center, cross both legs. With each jump, you will alternate this move.
Jump rope “scissor”
This “scissor” jump rope exercise is quite interesting. Your legs will alternately bring them forward in each step. For example, on the first turn when jumping, the left leg is bent and the right leg is extended forward. During the second jump rope, the right leg is bent and the left leg is extended forward.
Cross-arms jump rope
Cross-arm jump rope requires high technique and takes a long time to practice proficiently. When starting to jump, the body posture is similar to when performing the basic jump rope exercise. When the rope is over your head and out in front of you, your hands will be crossed until just past the jump point. Alternately swinging hands and crossing hands when the rope is behind and reaching the jump point
Jump rope backwards
Jumping rope is essentially a basic jumping exercise. The special thing is that instead of bringing the rope from the back to the front, this exercise will bring the rope from the front to the back. In the beginning of the workout, do it at a slow pace and jump higher. As you get used to it, you can do it at a faster pace.
Jump rope Jack
This is a jump rope exercise combined with Jumping Jack. Start with the same position as the other exercises. When jumping over the rope, extend your legs to the sides, then return your legs to the original central position.
Jump rope to the sides
The exercise jumping rope to the sides looks simple but requires rhythmic coordination of the body. When the rope reaches the jump point, bend your knees and jump to the left, on the next jump, turn to the right, alternating in each jump.
Jump rope to touch your butt
The butt-to-heel jump doesn’t just require you to get your body over the rope, but also raise your legs so that your heels touch your butt. This movement enhances agility, and at the same time contributes to stretching the front thighs, creating certainty for the legs.
One-legged skipping rope
Single leg jump rope strengthens the calf muscles. This exercise also requires balance and flexibility of the body. Instead of jumping for about 30 seconds on one leg, you should do 5 jumps with each leg alternating.
Jump rope schedule to increase height most effectively
If you can’t spend about 3 hours a day moving your body, set aside at least 45 – 60 minutes a day to do a quality jump rope exercise. The below rope training schedule will help you increase your height effectively.
Round 1: Warm-up and warm-up (5 – 15 minutes)
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Basic jump rope: 1 minute
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Jump rope to twist your hips: 1 minute (Each time you twist your hips, pay attention to your feet and knees to the right/left about 45 degrees).
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Basic jump rope at a faster speed: 1 minute
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Single leg jump: 30 seconds
Repeat the first round of jump rope a few more times, then finish with the air squat in a plie position for 2 minutes.
Round 2: Accelerate with high intensity (15 – 25 minutes)
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Basic jump rope: 1 minute
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Jogging rope: 1 minute
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Fast speed basic jump rope: 1 minute
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Jump rope to the sides: 1 minute
Repeat the jump rope a few more times, then finish with a low crescent stretch (1-2 minutes each leg).
Round 3: Burning Phase
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Basic jump rope: 15 seconds
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Basic jump rope with high speed: 30 seconds
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Double jump rope: 15 seconds
Do the jump rope exercises in round 3 a few more times until the workout time is up.
Other benefits of jumping rope for height
Jumping rope not only helps to increase height but also brings many other health benefits that support the process of improving stature.
Improve coordination
Jumping rope helps you improve coordination by increasing the focus on the legs. Repeated practice will help you to form reflexes for the brain and regulate the coordination of the whole body.
Reduce foot and ankle injuries
Jumping rope is a form of exercise that supports the performance of other sports. This sport not only improves foot coordination, but also increases the strength of the muscles around the ankle and foot joints, reducing the risk of injury in those areas.
Burn a lot of calories
For the same 30-minute period, jumping rope helps you burn more calories than jogging. According to Sciencedaily, high-intensity jumping rope can burn about 1,300 calories in an hour. The equivalent of 0.1 calories in each jump and 10 minutes of jumping rope equals an 8-mile run.
Improve heart health
Jumping rope is a form of exercise recommended by health care professionals. This exercise helps regulate the rhythm, strengthen the heart and lungs, thereby improving overall health.
Adjust breathing
Jumping rope is also one of the ways to practice breathing, in addition to yoga. Thanks to that, when performing other physical activities, you will not be short of breath, thereby increasing exercise performance.
Enhance brain activity
One interesting thing is that jumping rope can help you stay informed. This is because jumping rope supports the development of the left and right hemispheres of the brain, improves cognition, improves reading skills, increases memory, concentration and alertness.
Jumping rope is an exercise that helps you increase your height effectively if you know how to exercise scientifically. In addition, it also helps you to improve dynamic balance, coordination, reflexes, bone density and muscular endurance. Besides training, do not forget to have a reasonable activity schedule and provide the body with adequate nutrients for maximum development.
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