Skipping is the ideal form of exercise at home. A rope of medium
thickness about 9 ft long is enough. The ends of the rope are
stitched or a knot at the ends to increase durability.
If the rope touches
the feet while one is skipping, it means the rope is too short, if
it touches the ground, it is a bit too long. |
 |
For the purpose of weight
management, the skipping exercise should be done for a longer period of
time with a hop in between-one skip and one jump in a rhythm.
Skipping strengthens the
muscles of the legs, abdomen, back and arms with its circular rhythmic
movement.
It is used for developing
many other conditional qualities in addition to endurance, like agility,
speed and throwing and jumping power etc.
4 Week Sample
Programme for Skipping
The skipping programme,
when undertaken in the house should be at a place where the height of
the ceiling is more than 10 feet above the ground level. There should no
hinderance from any quarter while the exercise being done.
Beginners can skip
continuous for 30 to 90 seconds depending upon their capability. This
can be done 3 to 4 times with a proper lapse of time in between. The
rest period can be reduced slowly as the skipping capacity improves. As
one improves, the time for continuous skipping improves along with the
number of sets during a training programme. A sample training programme
is detailed in Table 16.2 to start with.
A Sample Skipping
Programme
| Types
of Skipping |
Rest
between Sets |
Duration
of Exercise |
No.
of Sets |
Training
in week |
Week |
| Two
leg skipping with hop in between |
30 sec |
30 to
90 sec |
3 to
5 |
5
times |
1 |
Two
leg skipping with hop in between
One leg skipping
Skipping while running |
30 sec |
30 to
90 sec |
4 to 5 |
3
to 5 times |
2 |
Two
leg skipping with hop
One leg skipping
Skipping while running
Two leg skipping
|
30 sec |
60 to
90 sec |
5 |
3 to 5
times |
3 |
Two
legs with a hop in between
One leg skipping
Skipping and running
One leg skipping |
30 Sec |
300
sec |
6 |
3 to 5
times |
4 |
