Skipping could be the answer for the many people out there who wish to get fit yet do not have the funds to pay for a gym membership. Skipping is an activity which can be performed solo, costs very little, and only requires a moderate amount of space. Improvements can be made to balance, coordination, and aerobic ability, hence why the exercise is so popular among martial arts and boxing. The only real outlay for this activity is the cost for a skipping rope, but these are relatively cheap and should last for many years.
How to skip
The first things to check before beginning the exercise is the rope and the space around you. The rope should be undamaged and be of suitable length to allow for an effective skipping movement. There should be sufficient space around you, free of people and pets.
1. Grasp each handle of the skipping rope, taking control of the handle with the thumb and index finger of either hand.
2. Stand up-right, hands down near the sides, and the rope in-front of the body.
3. As the rope is brought over the head to begin the exercise, the upper arms should remain fixed to the side of the body whilst the lower arms are slightly bent outward. The motion is mostly achieved through the circular motion of the wrist and not the elbow or shoulder.
4. As the string comes from down from behind you; jump, and remain on your toes. The jump should only be a few inches off the ground, and be powered by the extension of the ankle, opposed to the extension of the knee.
Improving your fitness with skipping
A fifteen to thirty minute skipping session could be performed two to four times per week to achieve increased fitness levels. The workout should begin with a warm up phrase, where the muscles are prepared for a more vigorous workout. This could involve a slow skip for 5-10 minutes. After this warm up you could stretch the muscles for a few minutes, and then begin with a quicker paced skip. A cool down would be wise at the end of the session, with a slow skip and stretch to the calf’s and thighs.
The scope for skipping is greater than just increasing the pace once you have increased your fitness and coordination. There are various tricks which can be brought into the session, such as cross over’s or doubles. Another method of increasing the intensity of the skipping workout is to bring the knees to waist height when jumping.