A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

Most People Have Never Attempted a Jump Rope Workout.

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

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A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

When was the last time you jumped rope? For most people the answer would be back in EleMentary School or possibly Junior High. It's actually too bad, because it is a very efficient form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, besides boxers, have ever seriously used the jump rope to achieve top condition.

What Muscle Groups are Worked While Jumping Rope?

Jumping rope will seriously work every muscle in the body. I'm convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my enTire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your enTire body to help you propel your body through the Air.

How Jumping Rope Helps Your Body Release Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. You have probably seen many ads for pills that will help increase your natural levels of HGH. This was really popular about 5 years ago, but you don't hear too much about HGH anymore. A high level of HGH in your body is the quickest route to burning body fat! Unfortunately, low intensity cardio won't help your body release HGH. The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

What Type of Jump Rope To Purchase?

I recomMend getting a "speed rope"...these run around at most sporting good stores. They are plastic ropes without the beads. You also don't want to buy the weighted ropes. Get a jump rope that is adjustable. You are going to want to adjust the rope to an optimum level to jump quickly without hitting your head. If it is too long, you won't be able to jump at a Fast rate.

How To Adjust Your Jump Rope to the Correct Height: Set 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 experienced
Your First Two Weeks of the Program, Learn the Skill of Jumping Rope

Most beginners "double bounce" in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.

Your arms should barely move when you jump rope. The rotation of the rope should come from Wrist moveMent. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your Wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

Stand in front of a clock or timer of some sort Jump Rope for 3 minutes to warm up Rest for 30 seconds Jump rope as quickly as possible for 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!

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

Jobs for Felons - Jump Start Your Search for Felon Friendly Jobs With Free Help From the State

 

Jobs for felons are not easy to find in the current economic condition. One way for an ex-con to get assistance is to visit or call the state employMent office. Each state has a slightly different name (for example, "DepartMent of Workforce Services" or "Agency for Workforce Innovation") but the services they provide are mostly the same. They have thousands of Jobs listed in their database and they should be able to help you on the road to finding Jobs for felons.

Jobs for Felons - Jump Start Your Search for Felon Friendly Jobs With Free Help From the State

Jobs for Felons - Jump Start Your Search for Felon Friendly Jobs With Free Help From the State

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Jobs for Felons - Jump Start Your Search for Felon Friendly Jobs With Free Help From the State

Jobs for Felons - Jump Start Your Search for Felon Friendly Jobs With Free Help From the State

All of these governMent employment offices have their own website where Jobs for felons are listed and job seekers can simply upload their resume or apply right away for those jobs. However, this is a rather inefficient approach since you will not know from the job listing on the website whether or not these are companies that hire felons.

It's better to call or visit the employment office and ask them for assistance in finding job opportunities for felons. When you call or visit their office, just be honest about your situation. Each year around 650,000 people are released from state and federal prisons in the U.S. so your situation is hardly unique. The state employment office will have at least one person who will know which employers offer felon friendly jobs.

Although most of the jobs for ex felons that are offered will probably not be very good ones, this is still a good starting point if you are willing to work from the bottom up.

While you are there you should also ask about government programs in your state that are in place to help you reenter the labor force and locate jobs for felons. They may also have information about non-government resources for felons such as church-based groups and other non-profit organizations that are active in your area. This can be a great resource in finding employment for felons.

To give an example of one such program, the Center for Employment Opportunities (CEO) is based in New York City. Its Neighborhood Work Project provides immediate employment opportunities to work releases, felons and ex-convicts while its Vocational Development Program assists them in preparing for long-term careers for felons. CEO reports that within two to three months, more than 65% of particiPants are placed in full-time jobs.

Job hunts can be really frustrating and oftentimes you might want to give up. Try to stay focused and positive and make the most of whatever resources are available to you. There is help out there and a good place to start looking is with your state in searching for jobs for felons.

Jobs for Felons - Jump Start Your Search for Felon Friendly Jobs With Free Help From the State

Long Jump Basics

 

 

For many track and field coaches and athletes, the long jump is an event that is viewed as simply a run and a jump. While that is the basic premise of it, there is a little more to it than that.

Long Jump Basics

Long Jump Basics

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Long Jump Basics

Long Jump Basics

Did you know that athletes don't need to be amazingly Fast to jump far? The more speed the better obviously, but there are other eleMents that come into play when performing the long jump.

There are actually four different eleMents or phases in this event.

The Approach The Takeoff Motions In The Air (flight) The landing

The Approach

More so than any other phase of the long jump, the approach is the most important. Without a consistent approach, you will definitely limit your distance. Not only that, you will foul much more than you would like to.

All new athletes come out and try to sprint down the runway as Fast as possible. Against what most coaches and athletes think, this is the wrong way to run.

The approach should be run as a gradual acceleration. There should be a slower start, and it should then gradually accelerate to a maximum controllable speed right to thetakeoff. Basically, a slow to Fast motion.

It must be gradual and smooth!

A gradual acceleration is what will develop consistency in the approach, and give you the greatest opportunity to reach those maximum distances.

The Takeoff

Another important aspect of the long jump approach that is often overlooked, is the last two strides. These strides are important because if they are done correctly, they will allow you to transition into the actual takeoff with as much speed as possible.

The second to last step or what is known as the penultimate step, allows the athlete to lower their body and gather themselves right before takeoff.

This lowering of the body helps to maintain the speed developed from the approach.

After the penultimate stride, the next step is the final one. This is where you takeoff and leave the ground.

If the body has been set up correctly from the penultimate stride, you will then be able to takeoff with a maximum amount of speed.

As your last step touches down, it must remain flat, and land with the heel first.

Now the leg quickly flexes. The muscles then release their energy and transfer it so that you can launch into the Air.

As you leave the ground, it is important to make sure that you jump out first. Jumping up, and jumping too high will cause you to lose distance.

So remember to jump out first!

Motions In The Air

The third phase of the long jump is also known as the flight phase.

Once you leave the ground and are in flight, you need to be able to keep yourself in control!

Many coaches and athletes believe this phase will make you jump farther. This is not true. The flight phase is used to control the body in the air, and set you up to land properly.

To control your body in the air there are three long jump techniques that you can use.

The Sail The Hang The Hitch-Kick

The sail technique is the most basic and is the easiest for beginners to learn.

This technique is as simple as trying to reach out to touch your toes.

The hang technique is performed exactly as its name implies.

The body hangs in the air with the knees dropped underneath the hips, and the arms extended overhead.

The hang is a little more difficult, but still fairly easy to perform.

The last technique is the hitch-kick. Many professional long jumpers use this technique. It is an advanced technique and can only be performed if the athlete is high enough in the air.

In the hitch-kick, the legs cycle around and look as if you are actually running in the air.

It takes quite a bit of effort to perform this technique, but it does a good Job of keeping the body in control throughout the flight phase.

As an athlete progresses they can then decide if they want to transfer their long jump technique to the hang or the hitch kick.

As you begin to come down out of the air these techniques help to prepare you for the last phase.

The Landing

In this section of the long jump the landing is used to prepare the body for the shock of hitting the ground. It also allows you to get as much distance out of the jump as possible.

Right before you hit the ground, depending on the technique you used in the air, you swing your arms downward and begin to lift your feet.

Lifting your feet will help you to squeeze a little bit more distance out of your jump.

As you land and hit the sand your knees fold, and you collapse onto your heels.

Since you swing your arms downward, this will help to move your body forward just enough so that you don't fall backwards.

Now that you have have hit the sand and come to a complete stop, you leave the long jump pit under control and wait to see what your results are.

If you follow these long jump tips than your chances of jumping far will be good.

Who knows, maybe you will end up setting some records yourself.

Long Jump Basics