Napra

Rope Jumping

CardioIntermediate QuadricepsCalvesHamstrings Jump rope
Rope Jumping, step 1
1. Stand tall, elbows at your sides; the rope arcs over your head, turned from the wrists.
Rope Jumping, step 2
2. Hop a few centimetres over the rope landing softly on the balls of your feet; the rope passes under you.

How to do it

  1. Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
  2. Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

Log it in Napra

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