Step 1: Grab a jump rope and place your hands by your sides. The rope will be just behind your feet. Bend your knees slightly and keep your feet close together.
Step 2: Swing the rope behind and then over your head, jumping over the rope when it gets to your feet. You should jump just high enough to clear the rope, landing on the front of your foot with your knees still bent. Speed is the key with the jump rope, and that should be your focus. Your wrists should rotate to keep the rope moving.
DOUBLE-UNDER:
Step 3: To perform a double-under, jump higher than normal, swinging the rope quickly under the feet twice. A higher jump will be necessary to get the rope around twice. Repeat the double-under when ready and continue to perform them during your set.
Step 4: Repeat until desired reps or time limit is met.
Benefits:
Jumping rope is a classic activity, but its benefits are often underrated. It can be a great conditioning movement and its efficiency and portability make it a cheap, easy and convenient way to get or stay in shape.
Jumping rope can be an effective way to warm-up before a lifting workout, or it can be including in any conditioning/cardio program.
Double-Unders add a challenge to regular jump roping, causing you to explode into a higher jump and move the rope quicker. It can be a great way to add variety into your jump rope workouts.
Step 1: Grab a jump rope and place your hands by your sides. The rope will be just behind your feet. Bend your knees slightly and keep your feet close together. Step 2: Swing the rope behind and then over your head, jumping over the rope when it gets to your feet. You should jump just high enough to clear the rope, landing on the front of...
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