Jump Rope
Spin the rope from the wrists with elbows close to the ribs and jump just high enough to clear it. Land softly on the balls of the feet. Cheap, portable conditioning and a great warm-up or finisher.
Muscles worked
Equipment
Jump rope
How to do it
- Size the rope so the handles reach your armpits when you stand on its middle.
- Hold the handles at hip height with elbows close to the ribs.
- Spin the rope from the wrists, not the shoulders.
- Jump just high enough to clear the rope, landing softly on the balls of the feet.
- Keep a steady rhythm with soft knees.
- Take a short break if the rhythm breaks repeatedly.
Watch for
- Jumping higher than the rope requires.
- Swinging from the shoulders with wide arms.
- Landing flat on the heels.
Breathing
Breathe in short steady breaths matched to the bounce.
Tip
Practice the rhythm in short sets before programming long intervals.
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