Zirv FitnessStrength exercise
Jump Rope
How to do it
- Hold a jump rope handle in each hand with elbows close to the sides and the rope resting behind the heels.
- Turn the rope primarily with the wrists and forearms rather than large arm swings.
- Push off the balls of the feet with small, quick hops, using the calves to clear the rope on each pass.
- Keep the core braced to hold a tall, stacked posture rather than bouncing the hips forward and back.
- Breathe in a steady rhythm that matches the cadence of the jumps rather than holding the breath.
- Count each rope pass as one rep, keeping hops low and quick rather than jumping high off the floor.
Muscles worked
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises