라이브러리로시작 
끝 
운동 라이브러리
Jump Rope
Continuous rope skipping that trains calf and ankle elasticity, footwork, and aerobic conditioning in a small footprint.
유산소유산소 장비Rhythmic jump
주동근
종아리심혈관계
협응근
대퇴사두전완삼각근코어
장비
유산소 장비
패턴
Rhythmic jump
준비 자세
- 01Size the rope: standing on its middle, the handles should reach roughly the armpits.
- 02Hold the handles lightly with elbows close to the ribs.
- 03Stand tall on the balls of the feet with knees soft.
- 04Start the rope behind the heels.
수행
- 01Swing the rope overhead using small wrist circles, not big arm swings.
- 02Hop just high enough for the rope to pass under the feet.
- 03Land softly on the balls of the feet with a quick ground contact.
- 04Keep a steady rhythm and relax the shoulders as the set continues.
체크포인트
- -The rope turns from the wrists while the elbows stay pinned.
- -Jump height stays low, about 2 to 5 centimeters off the floor.
- -Heels never fully settle to the ground mid-set.
- -Posture stays tall with eyes forward.
흔한 실수
- -Jumping too high and double-bouncing between turns.
- -Swinging from the shoulders and burning out the arms.
- -Using a rope that is too long and drags on the floor.
- -Looking down at the feet and hunching the neck.
프로그래밍 노트
- -Use 5 to 10 rounds of 30 to 60 seconds with short rests for conditioning.
- -Use 2 to 3 minutes of easy skipping as a warm-up before lower-body work.
- -Progress with speed, single-leg hops, or double-unders once the basic bounce is smooth.