Home › Exercise Library › Jump Rope

Jump Rope

Primary target: Gastrocnemius (腓肠肌)

Exercise Details

Equipment

Jump rope

Sets & Reps

3-5 sets × 45-60 s

How to do it

Land on the balls of the feet with slightly bent knees; turn the rope with the wrists (not the arms); keep springy ankles; steady rhythm, steady breathing.

Common mistakes

Swinging with the whole arm, heavy flat-footed landings, jumping too high and wasting energy

Muscles Worked

Other Exercises for the Same Muscle

Standing Calf Raise · Donkey Calf Raise · Frog Jump