Calves
Jump Rope
Beginner
Other
Compound
Calves
How to do it
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Size the rope: step on the middle, the handles should reach your armpits.
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Stand tall with elbows close to your sides and the rope behind your heels.
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Spin the rope with your wrists, not your whole arms.
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Jump low, about two to three centimetres, and land on the balls of your feet.
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Hold a steady rhythm for the target time, with short rests between rounds.
Common mistakes
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Jumping way too high and burning out fast.
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Swinging the rope with the shoulders and flared elbows.
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Landing hard on the heels.
Tips
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Start with 30-second rounds and build from there.
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Excellent warm-up before leg day or a cardio session.
Secondary muscles
Alternatives
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