Zirv FitnessCardio exercise
Jump Rope (Cardio)
How to do it
- Hold a rope handle in each hand with the elbows close to the sides and the wrists doing most of the turning.
- Stand tall with the core braced and the knees soft, feet together and weight on the balls of the feet.
- Turn the rope with small wrist circles and jump just high enough to clear the rope with each pass.
- Land softly through the calves and quadriceps, absorbing each landing before the next jump.
- Hold a steady, sustainable bounce for the full duration of the set to build continuous conditioning.
- Avoid jumping with straight, stiff knees, since soft landings through the calves and glutes protect the rhythm of the bounce.
Muscles worked
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus 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
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Related Calves exercises
- Type
- Cardio
- Equipment
- Jump Rope
- Primary muscles
- Calves, Quadriceps, Gluteus Maximus, Core, Shoulders
- Measured in
- Reps