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Benefits of rope skipping
Skipping rope, known for its efficient calorie burn rate of about 10 calories per minute, rivals a moderately paced jog burning around 13 calories per minute. With heightened intensity, the calorie burn can soar up to an impressive 18 calories per minute. This exercise not only offers a stellar cardiovascular workout but also enhances muscle firming, coordination, and agility, making it an economical and versatile “take anywhere” workout.
Rope skipping techniques and tips
For optimal results in rope skipping, focusing on proper skipping techniques is crucial. Avoiding two hops per turn is advised as it overstresses the knees and ankles while reducing calorie burn. Instead, maintain balance on the balls of your feet, spinning the rope moderately fast (70 – 120 turns per minute) to synchronize one jump per turn. Use your wrists—not shoulders—to maneuver the rope, keeping arms bent and close to the body at hip-to-waist level. Ensure minimal ground clearance (not exceeding an inch) and maintain springy knees.
Appropriate footwear like aerobic shoes with added ankle support and padding at the foot’s ball are ideal for this workout. Additionally, it is advisable to jump on surfaces like padded carpets or “sprung floors” akin to basketball courts and aerobic studios for a safer experience and reduced impact.
Struggling with upper and lower body coordination? Try folding the rope in half, holding both handles in your right hand, and gripping the center with your left hand. With this technique, synchronize your movements while staying low and maintaining slight knee bends. This synchronization practice enhances the learning curve for mastering jumping moves.
Incorporating these proper skipping techniques into your rope skipping routine can significantly elevate your workout while enhancing muscle firming and overall fitness.