Transcript
22 M E N S F I T N E S S . C O M M A R C H 2 0 1 3
A Man’s World EVERYMAN | LIFE | TRAINING | CARDIO | EATING | SPORTS | ACTION | LOOK | PURSUIT | RIDE | STRESS | KNOWLEDGE
→ Jumping rope develops fast-twitch muscle bers with one- fth the impact of running. Just 10 minutes burns almost double the calories of jogging and improves footwork for sports like soccer and basketball. When you add in HIIT intervals, the payo� is even greater, and whether you use a beaded, speed, or weighted rope, you can start bene ting today.
Jon Hinds, founder of Monkey Bar Gym, says jumping rope is integral to MBG daily workouts. He starts his patrons with a two-minute warmup and then 4 to 20 minutes of work/rest training. Using six basic jumps—two feet, one foot, alternating, leg cross-over, lateral, and rope crossover—Hinds turns cardio workouts from chores to chiselers. Are you ready to train like Rocky? We thought so.
JUMP ROPE
GOOD MEASURE● Hold the handles and stand with both feet on the middle of the rope. The handles should be slightly above the middle of your chest. Adjust your rope gradually.
PREVENT INJURIES● Don’t jump too high or for too long, and, to avoid the most common jump-rope inju-ries, never land flat-footed. If shin splints, tendinitis, or plantar fasciitis do arise, stretch-ing, rest, and even a quick massage with a handball can help treat symptoms.
R.I.C.E. IT● That’s rest, ice, compression, and elevation. If you’ve injured an extremity, R.I.C.E. is your fastest road to recovery. Ice for 20 min-utes, rest for 30, repeat.
GRIT-TESTED PATHFINDER
The North Face Hyper-Track Guide
● From roads to trails, you’re going hard this spring with the light-as-air Hyper-Track Guide. The North Face outfits this agile multisport racer with foot-cradling, meta tarsal support technology for full-phase impact control with every stride. And if it rains on your parade, its wet-to-dry sandwich mesh will leave the water behind. $120, thenorthface.com
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You think jump ropes are meant for children? Try telling that to Usain Bolt, Randy Couture, or Miguel Cotto, whose conditioning relies on them.BY CAT PERRY PHOTOGRAPH BY CLAIRE BENOIST
LINE IT UPKeep your upper arms perpendicular to the
floor and close to your body. Jump one inch or less from the floor
and land with your feet parallel.
● Beginners should start with a beaded rope, then advance to a weighted rope. Pick up yours, at monkeybargym.com.
Novice Intermediate Advanced
FORWARD 30 60 100
BACKWARD 30 60 100
SETS 4–8 8–12 12–20
APPROX. 4–8 8–12 12–20TIME minutes minutes minutes
Rest 30 sec. between sets.
HINDS’ 3 ROPE WORKOUTS
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Miguel Cotto
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