File :-(, x, )
Anonymous
I just bought a brand new skipping rope.

I have never exercised with one before (not including when I was about 10 in school) so I need to know how to do it effectively.

I assume I need to jump fast, continuously, for maybe half an hour? Or less, since it's tiring?
>> Anonymous
It depends on what kind of shape you're in, but I would start with five minute sets and rest a minute between, or do crunches/shadowbox, do whatever.
It's definitely more tiring than running, and if you're new to it, your calves will give out before you're tired. Be sure to stretch your calves out afterwards, or you'll be paralyzed the next morning.

There are a bunch of different skipping steps you can do, starting with the basic two leg hop; you can jump on one foot, alternate, run in place, you can do doubles and triples, wherein the rope goes around twice or three times in one jump, crossing your hands...

Keep it at or above ~120 swings of the rope per minute.
>> Anonymous
Depends on what your goal is, I do HIIT with my rope which means I just skip for 30 seconds at full intensity (fast skipping) then I jog for 30 seconds and repeat that for 15 minutes.
>> Anonymous
A skipping rope? Sounds like you're about to jump fast, continuously, on sum homoz cock.

Go intense for 3-4 mins then rest for one, repeat.
>> Anonymous
>>274903
this anon is correct about the calves thing, tuesday I was jumping ropes, and it wasn't even a lot but jesus christ was my calves fried the days afterwards
>> OP
>>274903
Well, before I checked this thread and I did 9 minutes and I was fucking exhausted, and I didn't warm down. Shit.
>> Anonymous
http://www.rosstraining.com/articles/tabataintervals.html