Flatter Abs
September 5, 2011
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Posted by adminFlatter Abs
Get Flatter Abs, by Using a Jumpe Rope
Copyright (c) 2010 Bryan Carlton
Have you ever used a jump rope or even attempted a jump rope workout?
Think back, think way back, when was the last time you used a jump rope? If you are like most people you would have probably answered never, or maybe back in elementary school or possible middle school. That is too bad, because it is a excellent and very effective form of exercising. If I were a betting man I would bet you $100 that the average person can walk 15 minutes but couldn't jump rope for the same period of time.
Jump Rope Works every Muscle in the Body!
Jumping rope is not considered an extreme exercise, but it will give every muscle in your body a serious workout. With this type of workout and movements I guarantee you that it will expose any weak links. With all the movements that jump rope consists of , it will help you in your quest to getting a flatter , rock hard set of abs. Your core will get the best workout you have every had as it will have to use your abs for stabilization of your entire body, to prevent you from falling over and it get you up in the air. Jumping in the air also helps clear your lymph glands.
How Jump Rope will Burn that Excess Fat
HGH is one of many natural hormones your body releases, it's main purpose is to burn body fat. The higher the levels of HGH in your body the quicker your body will burn fat! Unfortunately, low cardio doesn't help your body release HGH hormone. One of the best was to increase your HGH safely is by performing high intensity cardio for 30 to 60 seconds, followed by a minute of lower intensity cardio. Another name for this style of exercise is called High Intensity Interval Training.
The Best Type Of Jump Rope to Purchase?
One of the best types of rope is called a "speed rope". They are usually plastic ropes without any type of beads. Secondly, you don't want to have type of rope that has any additional weight added. Finally, make sure you have the ability to adjust the sizing of the rope.
How To Adjust Your Jump Rope to the Correct Height:
- Place your jump rope on the ground
- Stand on the midpoint of the rope (an equal distance between the handles)
- Grab the handles and pull them up to your chest while standing on the rope
- If the top of the handles reach above your collar bone the rope is too long
- If the top of the handles reach your upper abs or lower, the rope is too short
- I like to adjust the rope so the handles hit about 6 inches below my collar bone
- If in doubt, go a bit too long and shorten the rope a bit as you get more experience
The First Two Weeks of Your Program, Learn the Skill
Most beginners "double bounce" in between the ropes rotation. This allows them to rest their core as well as their calf muscles in between rotations and does not create a high intensity cardio workout. You will want to jump cleanly in between each rotation and keep your abs and core tight.
You should keep your arms fairly stiff, and allow the rotation of the rope form your wrists. Once you have the basics down and want to increase your speed, simply increase the tightness of the circles that your wrists are making.
Your goal for the first few weeks of jump rope is to work up to a solid 5 minute workout before having to stop. If you stop because of any reason even the rope hitting your feet, then you have to start all over again. Once you get proficient you will want to be able to alternate feet, so it looks like you are running while jumping rope.
A Great 15 Minute Jump Rope Workout that You Can Customize
- Stand in front of a clock or timer of some sort
- Jump Rope for 3 minutes to warm up
- Rest for 30 seconds
- You will want to jump rope as fast as possible for at least 60 seconds
- Rest for 30 seconds
- Jump Rope as quickly as possible for 60 seconds
- Rest for 30 seconds
- Repeat this alternating pattern for 15-20 minutes
Note: For the 60 second sprint, you can do it in running fashion, you can learn how to rotate the rope twice for every one jump, etc. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah...you might need a towel...you should be sweating like crazy!
Hit this Jump Rope Workout Hard and you will begin to see definition over your entire body!
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Tags: abs, exercise, fitness, flatter abs, flatter abs in 1 week, flatter abs in 10 days, flatter abs in 2 weeks, flatter abs in a week, health, stomach