Jumping rope presents a huge selection of exercises and options for training the whole body. They allow you to keep your arms and legs in shape, engage the abdominal muscles, improve coordination, overall muscle endurance and require high energy costs. A person weighing 70 kg will burn about 350 calories jumping rope for 30 minutes. Take the rope firmly and comfortably by the handles, bend your arms at the elbows, press your elbows to the body – this is the starting position.
Place the rope behind your feet on the floor. Raise your arms up and loop the rope over your head, lowering it down in front of you. The movement of the rope should be done by rotating the hands.
When the rope reaches the floor, jump over it, landing on the balls of your feet with your knees slightly bent. You can’t land on the whole foot – it’s traumatic. The heels should be off the floor at all times. Try to push off the floor with your big toes, not coming off high from the floor.
During jumps, the body is fixed in a vertical position, and the back is straight.