Hoppetau

Jump Rope is a simple but highly effective training method that combines cardio training, coordination and endurance. This versatile exercise can be used for everything from warm-ups to high-intensity interval training.

Correct Form and Technique

How to perform Jump Rope with good technique:

1. Starting position: Hold the handles in each hand, with your elbows close to your body and your hands in front of your hips. Start with the rope behind you.
2. Jump: Swing the rope over your head and jump lightly with both feet when the rope reaches the ground. Keep the jumps small to reduce strain on the knees.
3. Breathing and posture: Breathe evenly while maintaining a steady pace, and keep your body straight with your eyes forward. Use your wrists to swing the rope, not your shoulders.

Common Errors

Here are some common mistakes to avoid during Jump Rope :

• Jumping too high: Avoid jumping too high, as this can put unnecessary strain on the joints.
• Using your shoulders: Focus on using your wrists to swing the rope to avoid overloading your shoulders.
• Poor posture: Keep your body straight and stable to prevent injury.

Modifications and Variants

To vary the exercise, try these options:

• High knees: Increase the intensity by lifting the knees higher during the jumps.
• Double Jump: Let the rope pass under your feet twice in one jump for a challenge.
• Side jump: Jump from side to side for better balance and coordination.

Repetitions and Sets

Start with 3 sets of 30-60 seconds , and increase the time as your endurance improves. Use the jump rope as part of your warm-up or incorporate it into interval training.