Rotate a rope with your wrists while performing repeated small hops to raise heart rate and condition the thighs. The movement is continuous and rhythmical, emphasizing aerobic work.
How to do the Jump Rope#
- Hold the rope handles lightly with your fingers and let the rope rest behind your heels.
- Keep elbows close to your sides and use mainly wrist motion to spin the rope overhead.
- Jump just high enough for the rope to pass under your feet, landing softly on the balls of your feet with knees slightly bent.
- Maintain a steady, compact rhythm with quick, low jumps and even breathing.
- To stop, slow your wrist rotation and let the rope come to rest at your feet.
Muscles worked#
Common mistakes#
- Jumping excessively high instead of using small hops.
- Swinging the arms from the shoulders instead of using the wrists.
- Gripping the handles too tightly.
- Landing flat-footed or on the heels instead of the balls of the feet.
