Grab that Skipping Rope or Jump Rope as it's more commonly known in the USA, we're going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember Exercise challenge for September 2017.
This challenge kicks starts with some heart warming skipping action, good skipping takes practice and this is an excellent opportunity to practice your skipping skills or evan learn how to skip.
It's never to late too learn!
Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!
By just doing a few minutes of high intensity exercise each day can have a huge impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.
Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health also.
Benefits of Skipping (Jump Roping)
The benefit is low impact on knees, hips and ankles and if done properly its a lower impact activity than jogging and more benefit on heart, lungs and muscles. It strengthens upper and lower body and burns alot of calories in a short space of time. Try not to skip on carpet or grass as you may injure your ankles, instead go for a wood floor or flat concrete, tennis courts are excellent and your garden patio will do just fine.
The better you become at skipping the more economical you will be with your movements. The key is to jump low so that just enough space for the rope to pass under your feet, this means minimizing the movement in your arms and to make the pivotal point the wrist. By doing this the arms and shoulders are given a workout by just clenching the muscles in order to turn the wrists.
In modern day fitness, the skipping rope is much overlooked, it's simple, effective and cheap. You really don't need a lot of money, an expensive gym membership or a state of the art treadmill to stay active and keep fit. The skipping rope is worth it's weight in gold for how effective it is. If you canlt skip! Then learn.
How to Skip
- Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
- Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
- If you tire out before you finish the workout, drop the rope, but keep arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
- To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn't go past your armpits.
The #Skiptember Challenge
Check your skipping target each day and get out and get your skips done, these don't have to be done at the same time, you can do them in blocks of 10,20.50 or 100 or whatever you fancy, the key is to get them done.
Don't forget to follow us on Twitter & Facebook, we'll keep you up to date on the days target and you can share your efforts with us
Skiptember Exercise Challenge Target Guide 2017
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Joining in Check-list
- You'll need a Skipping Rope - Buy Now on Amazon
- Download & Print TARGET GUIDE above
- Follow us on Twitter & Facebook for your daily update
- Join our FREE Facebook Group
- Use the #Skiptember hash tag
Although this is a Skipping Rope challenge, we understand that some of us either don't the skill of skipping or struggle to maintain a constant rythem. Well, good news you can still take part in this challenge without a skipping rope. It's called Shadow Skipping, it is exactly as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side and you will perform the short jumps on your toes while perfoming a ryhtmic circular action with your wrists, as if you were actually skipping. This is just as bennefical as skipping, there, no excuse. We can all take part.