Jump Rope
Jump rope, calves
Jumping rope is skipping a turning rope with small, quick jumps. It builds stamina and quick feet and works the calves hardest. It suits almost anyone with a rope and a little space.
Setting up
- Hold a handle in each hand with the rope behind the heels.
- Check the length: standing on its middle, the handles reach about the armpits.
How to do a jump rope
- Turn the rope over the head with the wrists, elbows close to the body.
- Jump just high enough for the rope to pass under the feet.
- Land softly on the balls of the feet.
- Keep a steady rhythm.
Breathing. Breathe in a steady rhythm through the set.
Muscles worked
- Mainly
- Calves
- Also
- Shins, front delts and forearms
Common mistakes
- Jumping too high. A small hop is enough, so jump just clear of the rope.
- Turning the rope with the whole arm. Big arm circles tire you fast, so turn from the wrists.
- Landing flat footed. Light feet keep the rhythm, so stay on the balls of the feet.
Easier and harder
- Easier
- Jumping Jacks
- Harder
- Double Under Jump Rope
Guide
Guide
Guide
Guide
Guide
Guide