skip-rope workout was part of my fitness training as kids. I remember vividly in elementary school. During examinations, 8-11 year old lads were required to skip-rope as part of the physical education assessment. The more we skipped, the more points we scored. How fantastic it was!
There are enormous benefits skipping a rope does to our cardiovascular system. It increases our core temperature and blood flow and aids muscle development.
During general workout there is usually a connection the body and the mind needs and if there is going to be a coordination, skip-rope workout will pay off in helping you prepare for a general workout. It will also help your motor skills or abilities and if the skip-rope is weighted, you will have more energy drive and anaerobic capacity too.
What Happens When You Skip-Rope?
This is it! As you jump to the heavens avoiding to be tripped over by the rope, you build your calf muscles and shoulders too when you repeatedly engage in those swings.
At first, it may seem tough and exhausting. It is actually! Therefore, it is best you start with fewer count of jumps until your body masters it and requires for more than you increase the count.
Do You Have A Skip Rope?
There are different types of skip-rope. Some vary in length, some in thickness. Thus, it is important you carefully select a skip-rope that is appropriate for your height that when you are at the center of it, the handles of the skip-rope reaches your shoulder.
If you are a beginner. I recommend that you start with a heavier rope that is appropriate for your height.
What Does A Weighted Rope Do?
Consistency. Endurance. What should be your goal is for your sub-conscious mind to register this new activity and make it seem automatic.
So as you persistently swing those ropes, you gain endurance in your upper body. As a beginner, speed isn’t paramount. What is required is your stick ability.
The skip-rope workout has three stages and it is time-bound. The time helps you to be discipline and motivated. It’s imperative that you keep swinging at the stipulated time interval and stop when the timer runs out.
Stage 1– Working Your Cardio
At this stage, you swing the rope off your feet persistently as you jump switching to the next bout of workout every 30 seconds. In this stage you have 3 exercises.
- Both Feet hops – Basically, you are to start with this by simply jumping the skip-rope with both of your feet as you swing it.
- Heel taps– As you hop in a particular place, you place one leg in front of you and swing the rope using your heel to tap the ground.
- High knees – In this exercise, you lift your knees as high as you can to take those hops.
Note – switch exercises after 30 seconds intervals.
Stage 2–Mind and Body harmony
There is a relationship between the mind and body. Skip-rope workout helps harmonize that relationship. There are three exercises in this stage.
- Backward hops – This is similar to both feet hops but instead of swinging the rope behind you. You swing it backwards over your head so the rope goes over your heel and entire feet as you make the jump for 30 seconds. The goal of this hop is to improve your body and mind so that as you continuously take those hops, your body and mind is harmonized.
- Cross legs – in this exercise, you swing the rope over your feet crossing your right foot over your left foot repeatedly for 30 seconds.
- Torso twist – This exercise is set to coordinate your mind and body by twisting your torso. (from the neck to your groin excluding your head and limbs). In this workout, you hop both feet placed together in the air and twisting your hips and legs to the right, keeping your shoulders straight. Then, you change position by twisting your hips and legs to the left, maintaining your shoulder in a straight position for 30 seconds.
There should be a one minute interval of rest before the next stage.
Stage 3– Ultimate Interval
In this exercise, speed and intensity is required for about 20-30 seconds followed by a 10 seconds rest for each exercise. At this stage light rope is used instead of a weighted rope.
- Tuck jumps – Begin with the both feet-hop. swing the rope over your feet as you raise your knees high to your torso with speed and intensity.
- Criss-cross arms – hop your feet as the skip-rope goes over. Swinging your hands across your body as you cross your forearms before returning your hands back to its previous position.
- Double Unders – with the both feet hops, you swirl the rope twice faster so that the rope goes over your feet twice with just a hop.
That doesn’t sounds easy, however, practice makes perfect. If you think you can, you are half way there!