THE WORKOUT: Getting Started
Equipment to get you started
Getting started is easy. All you need is the correct piece of sports equipment - namely our AeroSkip Gold Speedrope (click here to purchase ) and of course the knowledge of what to do with it through our AeroSkip Workout DVD . (lick here to purchase)
It is also a good idea to have a good pair of cross-trainers, wear comfortable clothing and have a some water nearby incase you get dehydrated.
Are you ready? Let's begin...
Adjusting your Speedrope
It is important to get your AeroSkip Speedrope just right for your height to ensure you get the best workout possible.
- To adjust the AeroSkip Speedrope stand with both feet together on the center of the rope, standing upright, hold the rope handles to their maximum extension height (one handle in each hand).
- Rope handles should be approximately 1-2 inches below your arm pits, or in line with your chest.
- If the rope is too long then shorten by tying the required amount of knots, under the rope handles, balancing the knots at each side.
- Do not tie knots on the part of the rope that actually hits the ground or inside the handles.
The Correct Posture for AeroSkip
Posture
It is important to skip with the correct posture in mind. Put your feet together, knees soft, back straight, elbows tucked in, hands at waist level. Begin to skip by rotating your wrist in a circular motion. It is important that you do not use your forearm to spin the rope around.
Jump Height
It is also important to have the correct jump height. If you jump too high you will be applying unnecessary strain to your lower joints. Try to aim for a jump height of around two inches.
Arm Position
Keep elbows tucked in at waist level, hands are roughly at hip level ( but not glued there!). Hands should always stay in this position whilst actually skipping (wrist action only in a circular motion).
Skipping Motion
Skip reasonably fast so you do not get the rope caught under your feet
Keep the skipping rope tight and close to your head.
Learning to Aeroskip
If you haven't skipped for a long time, start by practicing your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side.
When the rope hits the floor, jump. Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.
Remember, skipping is a strenuous exercise so start slowly. Try skipping for 20-30 seconds, marching on the spot for 30 seconds, repeat. As your fitness improves you can increase the time you skip for.
Now you are ready to learn a few of the advanced moves, click here to begin
