Rope jumping is a type of strength training that uses ropes for resistance instead of machines, body weight or free weights. Undulation training involves using force to manipulate the ropes into making waves. Ropes are unique exercise tools because they can bend and flex in a fluid undulating motion, which free weights such as dumbbells are incapable of doing.
Rope Jumping
Rope undulation training involves attaching a rope to a stationary object and then holding the opposite end while moving your arms up and down to make it move. You must keep the rope undulating as you move your body through different standing positions. Coordination and strength are required to maintain constant motion with your arms. It may take time before you are able to do this. The ropes are similar to the thick ropes that military personnel and athletes climb. Ropes typically weigh between 22 and 56 pounds.
Benefits
Rope Jumping provides multiple health benefits. This type of training makes you stronger and faster; it improves muscular and aerobic endurance. Unlike most other forms of strength training, working with ropes challenges your cardiovascular system. Rope undulation training also strengthens your upper body and core, especially the shoulders. If you perform squats or steps to the side while undulating the ropes, your legs get stronger, too. The ropes also may be used for jumping rope as an aerobic exercise, or you may place them on the ground and use them for agility training.
Choosing a Rope
Ropes for undulation training come in different lengths and thicknesses. A 40-foot rope is usually best for adults, according to California Fitness Ropes, a company that sells ropes created by a personal trainer and physical therapist for undulation training. Athletes or stronger men may do better with 50-foot ropes. Children can use 30-foot ropes. How thick of a rope you should use depends on your upper body strength. The thicker the rope, the more difficult the exercise. Ropes often come in a 1.5-inch-diameter size or the more challenging 2-inch size.
Dumbbells
Dumbbells are not a substitute for rope undulation training because it is impossible to make them undulate. However, training with dumbbells can help you achieve similar benefits. Dumbbell exercises can increase your muscular endurance, strength and power; they can also increase your balance and coordination. An advantage to strength training with dumbbells over ropes is that dumbbells come in a variety of weights, sometimes with a gap as small as 1 pound. Dumbbells also allow you to isolate one muscle group at a time, whereas rope undulation training works many muscles together.
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