Jump Rope

General And Specifics

• train especially your endurance with this exercise
• the exercise helps you to lose weight
• it is a great warm-up as well as an intensive fitness workout
• beginners adjust the rope, so that the handles a in chest height if you stand on the middle of the rope
• the shorter the rope, the faster it can become, this enables you to impede the training

Starting Position

• your posture is upright
• the upper arm are close to the upper body
• the elbows are slightly bent
• do not brace or pull up the shoulders
• the feet are close to each other
• the rope is behind your feet on the ground

Correct Execution

• swing the rope above your head
• push yourself off the ground and swing the rope below your feet
• the movement predominantly comes from your wrists
• the elbows stay close to the body
• land softly and absorb the jumps with slightly bent knees
• do this for a longer period of time

tips for the workout

• do the exercise with only one leg or try the double skip (the rope goes around you twice while you jump once, see slow motion video)
• you can also use weight cuffs to make the exercise harder