Skipping scores because of its sheer intensity. It puts almost every muscle in your body to work, especially strengthening your leg muscles and raising your heart rate. It’s also one of the best exercises for afterburn (calories burned post-exercise).
Ironically, though it’s a feat that is easy to perform as a kid, as an adult, it can get a little tricky. Here’s how it should be done:
- To find a rope that’s the right size, place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
- Jump 1 to 2 inches off floor, giving rope just enough space to slip under your feet. Only the balls of your feet should touch the floor.
- Keep your elbows close to your sides as you turn the rope, using your wrists and forearms, not the shoulders.
- If you’re tired, drop the rope, but keep your arms and legs going.
The amount you should skip daily depends on your goals and fitness level. An average person simply trying to get fit may only need to jump 10 minutes a day. On the other hand, an athlete trying to improve endurance and cardiovascular performance may need to jump rope for more than 30 minutes a day. Ten minutes of skipping amounts to the same as running a kilometre in eight minutes, it is said.
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