The jump rope
The jump rope is used by combat sport athletes around the world. From boxers like Muhammad Ali to Muay Thai master Buakaw Banchamek.
- Standard grade
Quick Skip Jump Rope Tips:
- Stay on the balls of your feet.
- Bounce from one ball to the other. You’re not jumping, you’re hopping from one foot to the other.
- Keep your eyes forward. don’t look down at your feet or stare into a mirror. This will make it much more difficult. You want a point of reference not in motion. Stare at a wall, anything that is stationary.
- Don’t care about failing or what others think of you. In two weeks you’ll have more confidence with another skill in your possession. Others will still be doing bicep curls in the squat rack.
- Learn to brace your core. Squeeze the muscles in your core while doing this movement. Not only will this help with your definition, it will also keep your lower back strong and stabilized.
- Start with a low weight while you’re learning. 25-35 pounds is a good place to begin. Leave your ego out of it, this is a movement for power, not how much you can lift.
- Don’t let go unless you want a cannonball to launch through your wall like invading pirates. A clear space is a requirement as a beginner.
- Keep all your weight on the heels. If you’re leaning forward too far, or feel your heels lifting up you’re swinging wrong,
Pull up Bar.
The pull-up is one of the simplest and most difficult body-weight movements. Grab something above you, and pull yourself up. It can’t get more simple.
- Don’t swing. You must control the speed of your pull-up. Never sacrifice form for speed.
- Do not cross your legs. As you’ll see in the video below, it breaks the movement.
- Close grip pull ups are ineffective. Spread your arms out, and pull. You’ll feel the wings in your lats engaging the most. Watch your shoulders, as the incorrect form can agitate them.
- Pause for half of a second in the hole(lowest position). You should feel your back stretch as a sign you’ve gone deep enough. Don’t wait long enough to rest, don’t move fast enough to not pull yourself up from a complete stop.
Everything you see here costs under 100$ and can get you close to the body you want. Eventually, you’ll have to do more for sake of variety and adaptability, but this is a great starting point. Remember to have fun, training is not a chore, it’s a lifestyle. See how other great men train and replicate their methods. While you’re grinding out the reps, focus on your breathing, and empty your thoughts. Training is blissful.