{"id":255580,"date":"2020-07-15T06:00:36","date_gmt":"2020-07-15T05:00:36","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=255580"},"modified":"2021-02-02T07:31:19","modified_gmt":"2021-02-02T12:31:19","slug":"skipping-workout-guide","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/skipping-workout-guide\/","title":{"rendered":"Why Skipping Is the WFH Cardio You Need to Master"},"content":{"rendered":"

As someone who loves exercise but has always found getting into it a little intimidating, I have always preferred group workouts<\/a> to solo ones. However, the start of lockdown also meant the end of my ability to go to SoulCycle and F45 – and a distinct lack of space in my home made it impossible for me to join in with any Zoom class<\/a> these establishments might have staged.<\/p>\n

I needed a form of exercise that I could work on myself without next-level technique prowess, that could be done in a park and didn\u2019t need clunky equipment. With all that in mind, I settled on using a skipping rope. And after posting to Instagram after my first solo session in the local park, I quickly found out I wasn\u2019t the only one.<\/p>\n

\u201cAs lockdown continued, it began to have an adverse effect on my diet, routine, and my mental health,\u201d says Chirag Patel<\/a>, 34, an art director who lives in South London. \u201cI was determined to break out of this ‘Groundhog Day\u2019 rut, so I picked up a speed rope that had been in a box for two months, found a quiet spot in the park, YouTubed a tutorial or two and proceeded to flail myself.\u201d<\/p>\n

Since then, Patel has been doing a skipping workout for 30 to 40 minutes a day, six days a week. He\u2019s found it an overwhelmingly positive experience. \u201cIt\u2019s given me a daily goal and a healthier routine,\u201d he says. \u201cEven just being able to skip for two seconds longer than the previous day, gives me a great sense of accomplishment. And hello calves!\u201d<\/p>\n

\"skipping<\/p>\n

Perhaps the biggest challenge with skipping for a beginner is technique and coordination. Of course, putting in the time regularly helps with this as you start to learn how to make your body move correctly, but what has also helped Chirag and myself is searching out and sharing the Instagram accounts of professionals that we can learn from and be inspired by, such as @officialjumpropedudes<\/a>, @dope_ropes<\/a>, and @ajodudu<\/a>.<\/p>\n

One that I\u2019ve found particularly useful over the past few months is Ghadi Abboud<\/a>. Founder of jump rope skip crew, Timeless<\/a>, Abboud is based in Montreal, Canada, and posts a new Insta workout or challenge every day that showcases his exceptional skills accompanied by an party-starting soundtrack, as well as staging free weekly Zoom classes. Hoping to spread the gospel of skipping workouts, we asked Abboud his best tips for improving your technique, his best skipping workouts and why everyone should give jumprope a try.<\/p>\n

How did you get into skipping?<\/h3>\n

I first started jumping rope five years ago because I wanted to lose weight and improve my shape. As a teenager with a lot of energy, I would always do the same old thing at the gym until one day I got bored of the treadmill. As soon as I looked around for something else, I saw the jump ropes hanging up on the wall and I gave it a chance.<\/p>\n

Which rope do you recommend?<\/h3>\n

That depends on your goal, but the two things you need to keep in mind are the size, weight, and grip of the handles, and the size, weight, and air friction of the cable.<\/p>\n

If you\u2019re just getting started, I would recommend a basic, short handle garage rope with a 4-5mm PVC cable weighing around 200-300g, which is optimal for basic jumping and technique.<\/p>\n

If you want to progress to more complex techniques that require crossing in between the knees or precision air releases (like letting go of the handles and catching back), then I would recommend going for a 4-5 mm PVC cable with long handles as these will help in the placement of your hands in awkward positions and generate powerful torque force if gripping is well done.<\/p>\n

If you want to build explosive power as part of plyometric training (something I most often see in Crossfit doing double- or triple-unders), I would recommend a short handle speed rope with a very light metallic wire cable. The weight of the speed rope also determines the level of activation and workload put on your forearms shoulder, you will definitely feel the difference over the long run.<\/p>\n

Where do you go for your skipping workout?<\/h3>\n

The environment you jump in really affects your state of flow with the rope, so do it anywhere and everywhere you can – as long as you’re not putting yourself or the people around you at risk. Jumping on concrete is not the most cushioning surface for your calves, so make sure you wear shock-absorbing trainers and nothing with a thin sole.<\/p>\n

If you\u2019re concerned about shin splints or sore calves, I\u2019d suggest doing your skipping workout on a wooden floor studio at the gym or with an exercise matt under your feet. If you\u2019re just starting out, jumping in front of can help you in identifying incorrect form.<\/p>\n

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A post shared by Ghadi Abboud | Jumper<\/a> (@alwaysghadi) on