Zirv FitnessCardio exercise
Jump Rope (Running)
How to do it
- Hold one rope handle in each hand with the elbows close to the ribs and the wrists doing most of the turning.
- Stand tall with a slight bend in the knees and the core braced.
- Turn the rope with small wrist circles while driving the knees up and forward in a running-style step.
- Land softly on the balls of the feet with each pass of the rope, alternating legs as if jogging in place.
- Keep the cadence steady and the jumps low to the ground rather than bounding high.
- Breathe in a steady rhythm matched to the turning rope and keep the shoulders relaxed rather than shrugged.
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