If you’re looking for a way to take your fitness level to the next level, jumping skipping rope is the sure way. Skipping rope or jumping rope is able to improve your physical and performing abilities at the same time. It will help boost your health and is a skill that combines athleticism and coordination. Skipping rope is a great way to both burn fat and build muscle (leg and core muscles). Having all this said, skipping rope (or jump rope) is a move that definitely shouldn’t be left out of your workouts.
While everyone knows about skipping rope and it is a staple in the fitness industry, it is still one of the most underrated moves in all locomotor skills. You don’t see too many people in the gym doing it, and that’s a big mistake. As said, if you want to take your fitness level to the next level, you better be the next one to do it.
Skipping is the precursor to much higher forms of athleticism. That’s thanks to the motion that your body makes while you’re skipping. It sets your body in both neuronal and musculoskeletal standpoints. In short, you’re preparing your body for becoming much better in most sports out there such as:
- Football
- Basketball
- Tennis
- Volleyball
- Baseball
- Boxing
- And so on
Moreover, they can be perfect for bodybuilders too. While you’re skipping and hopping, it can make a perfect warm-up, can be a perfect way to build those core and leg muscles, and can be a perfect way to shred those extra calories and burn fat, to reveal the muscles.
Jump / Skipping Rope Tips
- The basic skipping motion is step, hop, step, hop. You’re basically “walking” while skipping rope.
- Whenever you bounce, jump low. You only need to jump 1-3 inches off the floor.
- Stay on the balls of your feet and have a very slight bend in the knees.
- When jumping make sure you’re looking straight or up, do not look don’t. Also, do not kick your feet backward.
- Keep your elbows pointed backward and wrists close to the body at hip height. Hand positioning is key to correct form. Keep elbows pointing back and arms close to the body.
- Make sure that you use the correct rope. Lots of beginners tend to use a rope that is too long, but this leads to poor form, incorrect hand positioning, and kicking back.
Skipping Rope Benefits
Burns a lot of calories
Skipping for only 15 minutes can have you burning anywhere between 200 to 300 calories (it depends on your age, weight, and intensity. That is way more than numerous other cardio exercises such as running, swimming, or cycling. However, 15 minutes of skipping is not for beginners because usually, beginners won’t be able to do it for that long.
Skipping rope is so effective because it uses most major muscle groups so skipping is actually a highly thermogenic exercise. It will help create a lot of heat in the body. That’s why it can be a real challenge for beginners to try skipping for only just two minutes. It does make a challenge to the cardiovascular capabilities. This exercise will increase your heart rate almost instantly and will require a large amount of energy for the muscles to keep on going. All of this will boost calorie burn and make your entire body work.
Reduces the risk of injury
Considering that it requires coordination to perform skipping with rope exercise, with more practice you’re going to improve your overall coordination. This means that you will be less likely to get hurt and suffer an injury during exercise or during your daily activities. As you’re jumping / skipping rope, your upper body will better coordinate with your lower body, making your entire body more aware and agile.
Besides, your muscles, joints, and ligaments are all going to improve. You are less likely to fall. And even if you do fall, you’re less likely to suffer an injury. I guess you got the idea.
Improves heart health (and overall cardiovascular system health)
As said, skipping the rope is going to make your heart pump blood faster almost instantly. You’re going to feel your heart going within a matter of minutes or even seconds. That is because skipping rope is demanding a lot from your body. Lots of muscles are involved, and the heart must provide blood to all of them. Considering that your heart is also a muscle, you are training it too. Therefore, skipping rope is great for your cardiovascular system and heart health.
Needless to mention, you need to keep your heart healthy. If you have a healthy cardiovascular system and a healthy heart, you will prevent the development of nasty health conditions such as:
- Asthma
- High blood pressure
- Diabetes
- Heart disease
Reduces stress
There’s a study conducted in 2021 suggesting that jumping rope is going to significantly reduce anxiety levels. This is because the exercise mimics the effects of stress. This helps your body practice working through it. In short, when you’re skipping rope, your body is effectively learning how to protect itself from the negative effects of stress in the future. This means that when you’re stressed and anxious, the body and mind know how to deal with it better, faster, and more efficiently.
It only takes a few minutes of skipping to end up in that zone. In short, skipping rope does help you forget about the stresses of the day. Similar to a meditative exercise. Therefore, skipping rope will help shake off the tension and allow you to be calm and focused on your daily tasks.
Skipping is a full body workout
I mentioned that skipping rope is a great way to burn calories, but it is also a great way to strengthen your entire body. Keep in mind that while you’re jumping, your calves, glutes, and quads are doing a lot of work. This means that these muscles (as well as your core muscles) are going to grow and get stronger. You use the arms, and shoulders, and engage the core to perform the movement. It takes your entire body to stabilize yourself while exercising. This means that your entire body is going to get stronger.
Additionally
Skipping rope is very easy. It does not require anything else than just a small (and cheap) piece of equipment and one move. You do not need a lot of space or a lot of involvement. It takes one move to do it and you will boost your endurance, and increase stamina while enhancing your overall physical and mental health! You can do it absolutely anywhere. Whether you’re at the gym, at home, at the park, or anywhere else – it can work for you greatly.
Skipping Rope Conclusion
In the end, skipping will offer a lot of benefits. Reducing stress, burning a ton of calories (fast), getting stronger, improving coordination, and building muscle mass as you’re reducing risks of major health diseases – what’s not to love?
I would recommend the below routine where you can add skipping rope into your workout routine and reap huge benefits.
- Skip for 10 minutes to warm up before exercise
- If you’re doing resistance training, jump rope for a couple of minutes between rounds
- Try to do one minute of speed skipping between exercises such as sit-ups or push-ups
Anyway, you may already know that skipping rope is not as easy. Moreover, you may be skipping rope and still need some help. That’s where Iron Daddy steps in.
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