Skipping is a HIIT workout that is done by jumping a rope. It is a full-body workout that helps to work the shoulder, legs and core. Other than a jump rope, it is totally bodyweight and helps to improve the cardiovascular health.
Muscles activated when skipping
Core (Transverse Abdominis, Rectus Abdominis, External Oblique, Internal Oblique).
Hip Abductors (Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Obturator Externus).
Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius).
Hamstrings (Bicep Femoris, Semi-tendonosus, Semi-tendonosus).
Calves (Gastrocnemius, Soleus).
Shoulders (Deltoid, Pectoralis Major, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis ).
How to Skip
Below are the steps on how to do a basic skip routine.
Step 1: Hold the ropes with your fingers, and step on it with your feet ( you can also put it either in front or behind your legs).
Step 2: Adjust the height of the rope till the handle is reaching your armpits.
Step 3: Swing the rope under your legs and jump over it.
Before skipping, you should wear properly fitted athletic shoes. It is also best to jump on a wooden surface with a four-by-six-foot area, and 10 inches space above your head.
Benefits of Skipping
Strength: Skipping regularly helps to strengthen the bones and muscles in the upper and lower body.
Flexibility: Skipping helps to make the muscles flexible by strengthening and relaxing them.
Belly fat: By jumping ropes, you can reduce your belly fat while strengthening your abdominal muscles.
Calories: It helps to burn a lot of calories. Jumping rope for one minute can burn up to 20 calories.
Metabolism: Skipping can also help to boost your metabolism.
Coordination: When you skip consistently, it can improve your coordination and stamina.
Concentration: It helps to increase concentration and calmness.
Heart Health: Skipping is one of the best cardio exercise as it helps to increase the heart rate. When done regularly it can significantly reduce the risk of heart disease and stroke.
Common Injuries
Leg: Those with knee/foot injuries should avoid skipping as it can aggravate the problem. Also, if you do too many skips, it can put unnecessary pressure on your knees and foot.
Finally, skipping is a non-technical exercise that is done with a simple jump rope and when done regularly for 5-10 minutes can help to burn calories and increase the cardiovascular health. It is a workout that can be added to HIIT and Cardio routine, it can also be done on rest day to help keep the body active.
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