Jump Rope

Muscles Worked

Instructions

1. Hold the rope handles at hip height with elbows close to your body.
2. Swing the rope over your head using your wrists, not your arms.
3. Jump just high enough for the rope to pass under your feet (1-2 cm).
4. Land softly on the balls of your feet with knees slightly bent.
5. Start with 30-second intervals and rest 15 seconds between sets.

Instrucciones(ES)

1. Sujeta las empuñaduras a la altura de la cadera con los codos pegados al cuerpo.
2. Gira la cuerda por encima de la cabeza usando las muñecas, no los brazos.
3. Salta solo lo justo para que la cuerda pase bajo tus pies (1-2 cm).
4. Aterriza suavemente sobre las puntas de los pies con las rodillas ligeramente flexionadas.
5. Empieza con intervalos de 30 segundos y descansa 15 segundos entre series.

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