There are things that we put aside when we get older and then realize that it was a mistake. Jump to the Rope It is one of them. We already tell you in our post Jump to the Rope: 12 benefits, 8 tips and 5 routines Why it does not hurt to resume this (apparently) practice. There are many types of exercises Rope beyond the simple jump. Therefore, today we go a step further and we talk about their older brother, the Double Unders. If you are CrossFiter, surely you have met them more than once on the box board, maybe with a huge D.U. But before, we will make a quick review of the advantages of getting your old woman from the drawer Rope.
Advantages of jumping to Rope
The Rope It is a good option to add variety to your cardio exercises. There is no reason to devote only to running as if they persecuted you. In addition, jump to Rope It will help you to be faster and more resistant when you decide to run, they persecute you or not. You will be more relaxed, after the chute of endorphins that it contributes, and will help you prevent heart disease. You will also see your coordination and concentration improved, which is not bad at all when doing any type of training. Well, it is good for everything, really. If you add that it is cheap, comfortable and fun ... why not?
It's time to know what a Double Under is
The term in Spanish for Double Under is: double jump as you can deduce (it is not necessary Rope You must pass 2 times under your feet before you finish your jump. Do you think it's easy or complicated? Well, rather, the second. If you haven't jump to the Rope From the school, making several simple jumps without receiving a whipper or stumbling can already be more difficult than you think, so that of the double jump will require a lot of practice on your part. Of course, if you dare to it, keep in mind that, the greater the complexity and intensity in the jump, the more visible the benefits you just read will be. You will work your muscles and burn calories through a tube.
Steps to achieve a Double Under
We go with a little practical theory so you can start from today to work on making you an ace of the double jumps.
1. Don't do anything without adjusting well Rope.
Although it seems unimportant, correctly adjusting the Rope It is the difference between making a good jump or not. Having the rope too short or long will make you stumble more easily, that you have to jump too high and that the speed of the Rope Not adequate. Then stop by the post that we mention at the beginning to know how to adjust it perfectly.
2. The first goes first. Start with simple jumps.
Trying to make double jumps without having practice with the simple is like wanting to be Runner without knowing how to walk. Take it easy and start having confidence with your Rope and win skill in the basic jump before considering going to the doubles. See the number of repetitions of simple jumps without failure and, when you notice that you dominate them perfectly, it will be time to increase the speed. When you can jump faster, and still not fail ... yes, that is the sign that you are ready to move on to something more complicated.
3. Note everything is. Learn the correct posture.
Jump to the Rope It is a children's game, but they can afford to do it anyway, you don't. Having a good technique will last longer without tripping and with less tiredness. In addition, you will avoid injuring yourself or having joint pain. The correct position is:
- Look in front.
- Arms attached to the body and with slightly folded elbows.
- Abdomen contracted.
- Feet together.
- Move the dolls, not the arms.
- Land with the tip of the feet and knees a bit flexed.
4. This goes speed, not high. Jump only a few centimeters.
The Rope It has a minimum thickness for something. If you jump too high, you will end up getting tired fast, reducing the speed and stumbling. The key is to jump just so that the rope passes under your feet and maintain a constant speed. At first, you may need to jump a little higher than because it gives you time for the rope to pass twice, but over time you will increase your speed so that it is no longer necessary.
5. Everything is learned based on practicing
You will touch you fight with the rope until you see who wins. There are those who think that it is best to combine x simple jumps with a double one until gaining fluidity. Others say that this has not helped them much and that they have better focus on making more and more double Unders without stumbling. As each person is a world, our recommendation is that you experience which method works best for you and that, above all, do not despair if the first times do not go out or do not manage to make many jumps in a row. It is a matter of time. Go to your rhythm. The time will come when you dare to make a wod in which you have to do many repetitions of Double Unders and there will be when you will really improve.
That Rope use
We have already spoken to you on other occasions about the requirements that a Rope so that your jumps are of quality. Yes, also. You plan to increase the difficulty of your exercises of Rope, It is important that you make sure of some details before buying. Get one Rope speed (with 360 ° turn) as it will help you to turn the appropriate speed more effective and more easily like other rope. Of course, it must be adjustable or you will not be able to regulate the length appropriate to your height, which will make your jumps complicated. Really, that Rope Be fine and with little weight, you will appreciate it in each jump. And, before choosing, you should think if you will want to add ballast to your exercise since not all combas allow it. From PICSIL we want to make the decision easier, so we recommend two models that meet all these characteristics:
- Anna: Rope high speed with the possibility of adding ballast. Soft, fast and in various colors. So you don't say.
- Bee: Rope high speed and self -adjustable. Easy, light and lasting. Most of the most.
You already have Rope, Now to practice!
2 wods with Double Unders to practice
You can use double jumps inside your heating, you will also find them in many WODS and training and even in the CrossFit Games But today we bring you 2 wods that you will enjoy when you dominate the Double Unders and will help you increase your speed. Wod Annie Double Unders + Sit Ups (Abdominals) It is about making 50 double jumps + 50 abdominals + 40 double jumps + 40 abdominals ... and so on until you do 10 of each. Ah! And in the shortest possible time, so that you do not sleep in the laurels. AMRAP 20 minutes we tell you everything about the AMRAP here so that, if you get to it, you do it being prepared.
- 100 Double Unders or double jumps
- 10 Burpees
- 20 push ups or flexions
- 30 SIT UPS or ABDOMINALS
- 40 lunges or strides
Will you get ended in time?
Conclusions
The desire to make double jumps will come alone once you can master the simple and increase speed. From there to triple jumps and other types of exercises Rope There is only one step. Remember that it is important that you have a speed rope that helps you achieve your goal and not complicate it anymore. And do not discourage you if it costs you, as we said, it is a matter of practice. To jump! Subscribe to our Newsletter to receive information about exercises, techniques and products with which this physical state tan desired will be much closer. 💪
