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A training locker mainstay, there’s a reason the humble skipping rope – or ‘jump rope’ – is favoured by boxers, elite runners and ‘functional fitness’ zealots. It’s a bang-for-your-buck piece of kit that provides a challenge for almost any fitness level, from home workout newbies to cardio-skipping squat rack regulars and guys looking to keep fit on the move.
As you’ll know, the key to any good workout is half decent kit, and skipping is no exception. The best skipping ropes are built from durable materials, designed with ergonomic grips, and can be adjusted with extra weight to pump up your arms. Some even keep track of your workout by recording every whip of the rope and each calorie burned. Which is handy, because you’ll scorch through plenty of them.
“The great thing about skipping is it allows you to burn more calories than running and is easier on the joints,” says Liam Cullen, master trainer of boxing at BLOK Manchester. “The calories burned per minute increase by as much as 25% in comparison to running, meaning you can burn through anywhere between 10-20 calories a minute, depending on how intense you’re spinning that rope.
“Skipping also provides mental stimulation, which can make it more fun than running,” Cullen continues. “There are plenty of things you can do with a skipping rope to entertain yourself – double-under, triple-under, high knees, cross up, reverse skipping, under the knee, the list goes on… It can be impressive to watch – see Floyd Mayweather – but mastering the skill does take time and practice.”
If your skipping days ended at school, don’t sweat it – many of us left our rope tekkers on the playground. What matters now is that you pick up where you left off. Remember, look straight ahead (not down) and make sure your back is straight and feet are close together. Keep your hands close to your sides, and rotate the rope with your wrists and forearms.
“Start by trying to clear the rope 10 times, and add on 5 to 10 jumps when you can comfortably clear the rope 30 times,” Cullen suggests. “Start skipping for time until you can complete a 1 minute, 2 minute and then 3 minute round. The increase in muscular endurance, especially in your calves and shoulders, will be noticeable in your strength training.”
Not only does skipping improve your workout game drastically, building speed, power and endurance in equal measure, but it can help improve your footwork, agility, resting heart rate and overall health. That you’ll rope in a leaner waistline is a welcome bonus. Put simply, skipping is the full-body workout that you never knew you needed.
You’ll find our pick of the best skipping ropes below. Choose your weapon.
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