Get Skipping!!!!!

Skip with a Smile

Skipping, when you think about it, is a part of our culture. It’s a natural part of being a human. As children, we skip in play; we skip in dance; we skip just for the heck of it. Why did we quit skipping? Maybe for the same reasons adults quit giggling to themselves, splashing in puddles, or staying in awe of life’s simple pleasures. We have much to learn from children, and a good way to start is by skipping–you’ll be amazed at the kid-like thoughts and feelings that can arise as you skip along your merry way. (www.iskip.com/blog/benefits/)

Not only does skipping have all the benefits of a good workout – it makes you happy too! What better exercise than one that actually, physically, physiologically makes you happy. Think about it…you see joggers with grimaces on their faces; even walkers seem to be unpleasantly completing a task. But if you ever watch someone while they’re skipping, they’ll be smiling.

Remember, skipping is a strenuous exercise SO START SLOWLY!!!!

Find the Right Skipping rope for your Height

To ensure that the rope is the right size for you, stand on the middle of the rope and pull the handles upwards until the rope is taut. The handles should be in the middle of the chest, just beneath the shoulders. You can shorten most skipping ropes by tying the string shorter.

You will need a springy surface to perform this workout, so avoid concrete and tiles. Choose carpeted or wooden floors or, better still, head outdoors to a grassy garden or park.

If you haven't skipped for a long time, start by practising your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side; when the rope hits the floor, jump.

Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.

Keep aware of your posture, keeping abs pulled in and your pelvis neutral, to make sure the workout is safe.

Before you start, look straight ahead; waist and back kept straight; then lower your elbows, keeping both at an angle of about 90 degrees. Swing the rope using wrists, not arm action. Keep your feet close together and your knees slightly bent, to absorb the shock of landing.

Warm up and cool down by marching on the spot for 3-5 min, and stretching your calves. Try skipping for 20-30 seconds, marching on the spot for 30 seconds, repeat.

As your fitness improves you can increase the time you skip for. Once you have perfected the basic move, you can make your workout more interesting by trying some of the following jumps Aim for about 70 skips a minute (each time you change foot counts as one skip). Pick up speed to 80 as the workout progresses. For fast skips, aim for 90.

·         Skip Jump - hop on one foot and kick the other foot to the front (or behind) the body, alternate legs.

 

·         Jog Jump - alternate your feet in a jogging movement as you jump the rope.

·         Hop Jump – hop on one leg for several jumps, alternate legs (start with 2 per leg and increase as you improve)
 
·         Jack Jump – do "jumping jacks" as you jump – one jump land with your legs apart, next jump land with them together 

·        Skipping on the spot -Keeping your back and head straight, gently jump from one foot to the other, allowing the rope to pass under your feet, and shifting your weight from one foot to the other as you skip.

·         The twister - As you jump, twist to the sides, alternating left and right. This will help with your torso toning.

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·      Knee lift - As you skip, alternatively lift one knee high; but beware that this will hurt if you do it too fast!

·         Cross over - Try crossing your arms/wrists in front of you, so you make a loop in the rope and jump through it. Alternate with normal swings - much harder than it looks!

·         Skipping backwards - Rotate arms in a backwards motion. Step backwards instead of forwards