Skipping is not only fun but it also helps in weight loss. The best thing about skipping is that it can be done anywhere.
There are many benefits of skipping. Know what are they and how just by skipping you can lose weight.
Skipping and Its Importance
Whenever we hear ‘skipping rope’, we get hit by a wave of nostalgia. ‘Skipping rope’ reminds us of those amazing summer vacations when life was all about games and fun. Eating chips, ice cream, candy, playing hide & seek, running around the house, and not having to worry about weight gain and other vicissitudes of life…oh! what a wonderful decade it was. A simpler era, when technology was laid back and the means of entertainment were just physical activities. Back then, skipping rope and other games were simply a medium of merriment, but now when we look back we realise that those games and activities, which were a part of play actually helped us in staying fit. And even without any efforts.
If you think a skipping rope is only an element of fun, then you need to dig deeper to know how beneficial it can be for you. Benefits of skipping are umpteen, skipping for weight loss, being the primary one. If you want to lose weight and stay in shape without spending way too much on the gym and doing that extensive workout, which tires you out, you should give a serious thought to skipping. After all skipping for just 10-20 mins. a day can make that bulging belly of yours get back in shape. So, if you are still hesitant to make skipping a part of your exercise routine, here are some benefits of skipping that will convince you to take it up immediately.
15 Benefits of a Skipping Rope
Skipping is one of the simplest exercises that works wonders for your body. Know the benefits of skipping and start it soon:
- Skipping, being a bodyweight exercise, helps in toning the muscles.
- It is one of the best exercises for endurance training.
- Skipping every day can improve one’s balance and coordination.
- It also improves stamina and agility.
- Skipping is also a less strenuous exercise as compared to running and working out in gyms.
- Making skipping as a part of your daily routine can improve the bone density, thereby reducing the chances of osteoporosis.
- Skipping aids weight loss.
- Skipping also improves the hip-flexor muscles.
- Skipping is one of the best cardio exercises; it improves your heart rate and is considered good for blood pressure patients.
- It is known to improve concentration, hence it is good for the brain.
- Skipping helps in burning around 1300 calories in an hour.
- It helps in toning thigh and calf muscles.
- It is one of the most economical exercises. A good rope can be purchased for less than Rs. 250. So, it is cost-effective and time-saving too.
- Skipping can also strengthen your ankles and feet.
- Skipping daily gives you a full body workout in less than an hour.
It is said, ‘‘whenever you start something, start small so that you don’t give up midway.’’ Now, as you have decided to include ‘skipping rope’ a part of your exercise routine, then do it in a right way and let it serve its purpose. Skipping is a great activity that can be pursued by people of any age. It is a great exercise for kids as well. Here are some easy-to-do skipping exercises for beginners.
1. Double Jump:
A double jump is an easy-to-do exercise but it is done at a very high speed. In a double jump, the rope goes around twice, and you jump once.
Double Jump Steps:
- Stand with your feet apart.
- Hold the handles of the rope in your hands, the grip shouldn’t be too strong.
- The rope should be behind your legs.
- Bend your elbows at an angle of 90 degrees.
- Now, swing the rope from behind, it should come over your head and then toward the floor.
- Before the rope reaches and touches the floor, jump.
- After jumping, land on your feet balls; the landing should be light.
- Continue with the same as long as you feel comfortable.
Cross jump is basically included in high-intensity workout plans. Cross jump involves skipping using one foot after another.
Cross Jump Steps:
- Stand with your feet wide apart.
- Hold the handles of the rope in each hand and rotate your wrists to bring the rope forward.
- Now swing the rope to the front by rotating your forearms and wrists.
- Skip the rope with one foot and then with another.
- As you get a hang of it, gradually increase your speed. Be careful while doing a cross jump as there is a chance that you might trip.
Doing a single-leg jump can be tricky if you are not new to it. Single-leg jump requires balance and coordination as while doing it there is an excess weight on just one leg. To learn and get better at single-leg jumps, you must start balancing exercises or asanas which involves standing on one leg for too long, like ‘Tree pose’. As you get a good balance, you can start with a single-leg jump.
Single-leg Jump Steps:
- Stand straight.
- Hold the handles of rope in each hand.
- Now swing the rope from behind to over your head and jump on one leg.
- The knee of the other leg should be bent.
- Repeat the same steps with another leg as well.
If you are serious about shedding that belly and thigh fat, start skipping right away. Particularly, if you are planning to start skipping for weight loss, then it is not about how much you do it in a day, but how you do it. To lose weight, skipping in the right way and at the right place is important. Choose a rope made of plastic, as it is durable and helps in an intensive workout. Try to incorporate jumping rope in your workout plan and do a total of around 100 skips. It will improve your heart rate, balance, and coordination.
Jumping a rope can burn around 10-13 calories in a minute, so when you do it every day it will only get better, won’t it? Here is the workout plan you can follow when skipping for weight loss, do it twice for better results:
- Double-leg jumps: Do the double-leg jumps for around 5 minutes. While swinging the rope, use your wrists and not arms.
- Planks: Get into the push-ups position on a yoga mat. Your elbows should be bent at an angle of 90 degrees and should be beneath your shoulders. Your body should form a straight line from head to toe. Do this for not more than 45 seconds.
- Single-leg jumps: With a rope, jump on one leg for about 30 seconds, and repeat with another leg. Do this for about 2 minutes.
- Double-leg jumps: Now do double leg jumps for about 2 minutes.
- Leg Extensions: Get down on your hands and knees; your wrists should be under your shoulders and knees under hips. Lift and extend your left leg up to the height of hips, and lift your right arm up next to the ear. Hold this position for a few seconds and then return to normal position. Repeat the same with the right leg and left arm.