Pumping: 20 minutes with a jump rope to develop endurance and coordination

This complex is great for outdoor activities, but you can also use it indoors as an alternative to a treadmill or at home if you have enough space.

Jumping rope will quickly raise the pulse and contribute to the development of endurance, strengthen the arms and shoulders, calves and abs. And due to the variety of exercises, you will work on the coordination of movements.

How to do the workout

Set an interval timer and do 20 seconds each:

• normal jumps;
• running in place
• relaxation;
• normal jumps;
• scissors;
• relaxation;
• normal jumps;
• jumping legs together - legs apart;
• relaxation;
• jumping from side to side;
• jumping back and forth;
• relaxation.

Then rest for 1-2 minutes and start again. Complete four circles.

How to do exercises

Regular jumps

Jump on two legs. Keep your elbows close to your body, trying to rotate with your hands, not your entire forearm. This rule is true for any jumping rope, regardless of what the legs will do.

Running in place

Perform light running in place, accompanying each step with a scroll of the rope. No need to raise your knees high, move lightly and watch the position of your shoulders and arms.

Scissors

Put your feet together, with a jump, take the right forward, and remove the left back. Then switch legs and continue in the same spirit.

Feet together - feet apart

With a jump, spread your legs wide, and on the next scroll of the rope, bring them together again. Keep moving like this.

From side to side

Connect your legs and jump right and left in one line.

Back and forth

Connect your legs and jump back and forth for a distance of about one step.

Share your impressions in the comments. What jumps did you find the most difficult?