Exercise Guide

Jump Rope

Quadriceps, Hamstrings, Calves, Glutes
Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors
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required:Jump Rope
optional:Weight Cuffs
type:Plyometrics, Cardio
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

General And Specifics

  • train especially your endurance with this exercise
  • the exercise helps you to lose weight
  • it is a great warm-up as well as an intensive fitness workout
  • beginners adjust the rope, so that the handles a in chest height if you stand on the middle of the rope
  • the shorter the rope, the faster it can become, this enables you to impede the training

Starting Position

  • your posture is upright
  • the upper arm are close to the upper body
  • the elbows are slightly bent
  • do not brace or pull up the shoulders
  • the feet are close to each other
  • the rope is behind your feet on the ground

Correct Execution

  • swing the rope above your head
  • push yourself off the ground and swing the rope below your feet
  • the movement predominantly comes from your wrists
  • the elbows stay close to the body
  • land softly and absorb the jumps with slightly bent knees
  • do this for a longer period of time

tips for the workout

  • do the exercise with only one leg or try the double skip (the rope goes around you twice while you jump once, see slow motion video)
  • you can also use weight cuffs to make the exercise harder
Suggestions for this exercise?!

Related exercise lists:

Thighs, Calves, Glutes, Lower Leg, Warm-Up, Weight Loss