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J U M P R O P I N G
Muscles worked: Thighs, calves, abdominal, back, chest and shoulders
Instructions:
Your hands should be level with your hips, with your palms facing
forward at a comfortable angle to your body. Grip the handles like a
tennis racket.
A half-pound beaded rope is perfect. Heavier ropes can cause
wrist strain. When you're good, the rope will graze the floor. If it
wallops, shorten it.
Great jumpers need only an inch of space between feet and
ground.
Look straight ahead; watching your feet won't help. Make sure
your neck isn't tensed. Breathe normally.
Keep your elbows bent (as if you're starting to curl) and tucked
very close to your body. Flaring your elbows will shorten the arc of
your rope and cause you to trip (if you don't trip when you flare your
elbows, your rope is too long).
The power comes mainly from your wrists. Your upper arms stay
nearly motionless.
Your body should be straight but not taut. Don't bend at the waist
and don't lean forward, as beginners often do.
Your knees should be straight, but not locked, as you jump and
slightly bent after landing. Your calves are the shock absorbers.
Push off and land on the balls of your feet. Your heels should just tap
the ground. A wooden or matted floor helps.
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Dont's:
Don't hunch. Keep your shoulders down and relaxed. Skipping is
about rhythm, so stay loose and fluid.
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