Training with a jumping rope

You already know the basic exercise, and you know the proper posture. You’ve trained a little already? It’s time to start more intensive training. Remember, jump on the toes, not on the whole foot!

It’s best to train every day, but if you don’t have enough time to do so, exercise at least 3 days a week if you want to see any results.

Warm up is essential of course. To do a warm up, jump slowly and low, keep your pace, and remember proper posture. Do it at least 10–15 minutes.

Speed up and criss-cross

Cross your arms at the elbows on the downward swing of the rope. Jump through the loop of the rope in front of you and then uncross the arms on the next downward swing.

• Do 15 fast jumps, then 15 slow jumps and repeat.
• Do 3–4 series of 45–60 jumps each. Take a minute break between series.
• If it’s too difficult for you to do criss-cross every jump, try to do it every third or fifth jump. It may be difficult in the beginning, but you’ll get used to it.

Jump on one leg

• Jump up on the right leg but land on the left.
• Use legs alternately to jump on a different leg every other swing of the rope.
• Do 3 series of 40 jumps each. Take 30-second breaks between series.

In the beginning these exercise may be tiring, so you may need longer brakes. Take longer breaks if you feel like it. Don’t exert yourself because you may injure yourself. Just remember to train regularly and put your heart into it. It’s worth it!

Good luck!