It doesn’t matter whether you’re 15 or 50, there is one single skill that combines athleticism and coordination. It is a move that you definitely shouldn’t leave out of your workouts, and that move my friends, is skipping. Skipping is undoubtedly the most underrated move in all locomotor skills.
Skipping is the precursor to much higher forms of athleticism. The motion your body makes whilst skipping sets your body in both neuronal and musculoskeletal standpoints.
For those that may not know, the right side of the brain controls the left side of the body and vice versa. When you’re upright, moving forwards or backward, we’re getting our bodies ready for rotary sports such as:
The likes of skipping, hopping and shuffling are great little workouts to get warmed up before games. Proper skipping allows for better movement so those soccer players that are paid millions can make more efficient shots.
Some skipping tips
- If you haven’t skipped for a while, begin by walking into it. By doing this you start with the opposite, right hand with left leg and then change.
- If it’s that you’re having trouble keeping the proper form, then add in an inside-the-knee tap. As the right leg goes forwards, lift the knee and then tap the inside of it with your left hand. Then, repeat this on the other side.
- Skipping is a continual stepping and hopping motion. Step forward with your right foot, gently hop and then land your right foot. As the right foot lands the left foot will then be in the air to become the stepping and hopping foot.
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Benefits of skipping
It burns calories
Skipping for 15 minutes can have you burning between 200 and 300 calories – that’s definitely more than some other cardio exercises like swimming or cycling
Jumping rope uses most major muscle groups so skipping is called a thermogenic exercise, as it creates a lot of heat in the body. As a beginner, skipping for even two minutes will feel really difficult and challenge your cardiovascular capabilities. The exercise will mean that your heart rate rises immediately and has to maintain the amount of energy needed for your muscles. All of this boosts calorie burn and makes your body work.
Reduces the risk of injury
As skipping with rope takes coordination, with more practice you’ll be less likely to get hurt during exercise or in day-to-day activities. It’s because jumping rope forces your upper body to coordinate with your lower body, making you more body aware and agile.
Boosts heart health
Now, skipping really does get your heart going. This means that it’s great for your cardiovascular system and heart health. Keeping your heart healthy is important as it prevents the development of health conditions such as:
- High blood pressure
- Heart disease
A 2021 study has revealed that jumping ropes can significantly reduce anxiety levels. Exercise mimics the effects of stress and helps your body practice working through it. In doing so, you can effectively learn how to protect your body from the negative effects of stress in the future.
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After just a few minutes of skipping, you’ll end up in the zone. It allows you to forget all the stresses of the day, much like a meditative exercise. This can help to shake off any tension and allow you to be more focused and calm.
It’s a full-body workout
Aside from its calorie-burning benefit, jumping rope is a great way to exercise and strengthen your entire body.
Whilst you’re jumping, your calves, glutes and quads are getting stronger. Not only that, but you’re also using your arms, shoulders and engaging that all-important core. It takes your whole body to stabilize yourself throughout the exercise.
Skipping with rope is so easy-going, it’s just one piece of equipment and one move. Additionally, it boosts your endurance and increases stamina, so it’s great for all physical and mental health.
So, skipping offers many benefits from reducing stress to burning a ton of calories.
The other great thing about it is you can do it absolutely anywhere. At the gym, at home, at the park, whatever works for you.
We’d recommend the below routine for working skipping into your workout routine:
- Skip for 10 minutes to warm up before exercise
- If you’re doing resistance training, jump rope for three minutes between rounds
- Do 1 minute of speed skipping between workouts like sit-ups or push-ups
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