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Amazing Benefits Of Skipping Exercises For Your Body:

Of all the childhood memories I have, the most unforgettable is that of games. Among all the games I played, skipping was my favorite. For one, I could play it with my friends or even play all by myself. I remember all the jumping I did with the rope. Those were the days I could load myself with pancakes, fried food and not worry about weight gain at all for the simple reason that skipping was enough to burn it all!

Skipping is no new age trendy exercise. In fact, it has been there for years now. Unfortunately, as we grew up, the rope got lost somewhere in our store room. This article will tell you why the skipping rope must make a comeback in your life.

Let’s check out some of the benefits of skipping exercises or rope jumping.

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Benefits Of Skipping Exercise

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  1. It is one of the best cardio and HIIT (High-Intensity Interval Training) workout.

  2. Jumping rope is known to burn around 1300 calories/hour (now that’s high!). Thats an effective way to melt your fat, right?

  3. Skipping exercise burns more calories in comparison to running. Besides, you need not go outdoors as skipping can be done at any place. What’s more? Bad weather can’t hamper your fitness routine.

  4. It’s one of the most inexpensive forms of exercise as you can buy a skipping rope for less than Rs 100.

  5. Skipping helps in muscle toning as it is a body weight exercise.

  6. It improves footwork, balance, coordination, and agility. Most of the runners and other athletes jump rope for training.

  7. It is one of the best exercises for endurance training and conditioning.

  8. Skipping gives a full-body workout. It is especially great for toning and developing the thighs, shins, and calf muscles. Simultaneously, it also works on the abs and arms.

  9. It engages and improves the hip-flexor muscles.

  10. Studies show that skipping exercises put lesser pressure and are less shocking for the joints than running. It is a low-impact exercise when compared to running and therefore a better option.

  11. Skipping enhances cardiovascular health as it improves the rate of heart beat. It is beneficial for blood pressure patients.

  12. Skipping can be done by anybody and everybody, from beginners to the advanced levels.

  13. It is also known to help in improving bone density.

  14. All that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you will never have to miss your workout. All you need is a rope and an open area to burn calories, and you are good to go.

  15. You can make the most of these benefits, but you also have to consider the following instructions

Types Of Skipping Exercises

There are various types of skipping exercises. Read to know more about them.

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1. Double Jump

The most common style of skipping exercise is double jumps. This technique is often practiced in high speed and burns most calories. The intensity of double-jumps can be varied according to the speed and how high you jump; whether you take your feet completely off the ground or just enough to pass the rope. Jumping higher results in slower skipping, but it is good for muscle toning. On the other hand, low and fast skipping is good for HIIT and endurance training.

Here is how to do it.

Steps

  • Hold the rope stretched upwards and taut, with one handle in each hand at your sides, with your elbows bent and forearms parallel to the ground.

  • Keep your shoulders rotated back, chest pushed out, elbows close at your sides, abdominal muscles tight and your weight on the balls of your feet.

  • Bring the rope forward by rotating your wrists.

  • Jump with both the feet 2-3 inches off the ground to let the rope pass under your feet.

  • Repeat the motion and vary the speed according to your fitness level.

  • The next skipping exercise is even more fun and relaxing. Take a look.

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2. Cross-Jump

The most common style of skipping exercise is double jumps. This technique is often practiced in high speed and burns most calories. The intensity of double-jumps can be varied according to the speed and how high you jump; whether you take your feet completely off the ground or just enough to pass the rope. Jumping higher results in slower skipping, but it is good for muscle toning. On the other hand, low and fast skipping is good for HIIT and endurance training.

Here is how to do it.

Steps

  • Hold the rope stretched upwards and taut, with one handle in each hand at your sides, with your elbows bent and forearms parallel to the ground.

  • Keep your shoulders rotated back, chest pushed out, elbows close at your sides, abdominal muscles tight and your weight on the balls of your feet.

  • Bring the rope forward by rotating your wrists.

  • Jump with both the feet 2-3 inches off the ground to let the rope pass under your feet.

  • Repeat the motion and vary the speed according to your fitness level.

  • The next skipping exercise is even more fun and relaxing. Take a look.

​

3.  Single-Leg Jumps

Single-leg jumps are an advanced level of skipping style, which require good balance and put more weight on one leg. It should be attempted after one can do double-jumps and cross-jumps fairly well. To prepare yourself for single-leg jumps, you can begin with balancing exercises like standing for an extended period on a single leg or doing asanas like Natarajasana and Garudasana that require balance.

Here’s how to do it.

Steps

  • Hold the handles of the rope, one in each hand; shoulders rolled back, chest out, abs tight and the belly button sucked in.

  • Now, lift one leg bending it at the knee.

  • Start jumping the rope on the single leg that is on the floor while keeping the lifted leg in the air.

  • Do your set of repetitions and then do the other leg.

  • Single-leg jumps should be attempted slowly and with practice. Very fast jumps can result in leg injuries or falls.

 

These rope jumping exercises will burn the extra calories and slim you down. Rope jumping can also be incorporated into your daily workout routine to get even better results. Check out our recommended workout plan in the next section.

© 2016 Created By Kanika Behl

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