Jump-Rope

1. Start by selecting a jump rope of appropriate length. Stand on the middle of the rope with one foot and pull the handles up; they should reach just under your armpits.

2. Hold the jump rope handles at hip level and keep your elbows close to your sides.

3. Stand with your feet shoulder-width apart, knees slightly bent.

4. Turn the rope at the wrists, not the arms.

5. Begin to jump as the rope comes down towards your feet. Keep the jumps low, only a few inches off the ground, to maintain efficiency and allow for quick successive jumps.

6. Use your forearms and wrists to swing the rope overhead and under your feet.

7. Keep a straight posture, look forward, and engage your core muscles.

8. Jump with both feet together, using the balls of your feet to push off the ground while keeping the rest of your body relatively still.

9. Find a rhythm and maintain a steady pace. You can vary the workout by doing high knees, one-foot jumps, or other variations to increase intensity.

10. Continue for your desired amount of time or number of jumps.

Safety Tips: Always warm-up before starting to jump rope to avoid injury. Make sure you have enough space around you to avoid hitting objects or people with the rope. Choose a surface with some give, such as a wooden floor or exercise mat, to reduce the impact on your joints. Wear proper sports shoes that provide adequate cushioning and support. If you are a beginner, start slowly to build coordination and gradually increase your speed and duration as your fitness improves.

---