Rope exercises are a great way to build a powerful and lean body. It has long been known that jumping exercises trigger a special mechanism in the body for building muscles and burning fat, which makes the rope extremely effective for weight loss and figure. Just 1 hour of exercise can burn up to 1000 calories! For women this is undeniable, but for men it is the same. Skipping rope will give your muscles no less benefit than push-ups.

*criss-cross

An easy option when you jump over the rope, changing the position of the legs during the jump. First, the legs are shoulder-width apart, then put the right foot forward, come back and then the left forward. This exercise develops your coordination and attention. *From heel to toe
Just jump, constantly changing the way you land. First you land on your toes, then jump and already on your heels. Just be careful when landing on your heels – it should be soft.

*Running in place
Just simulate running, standing in one place, while jumping over the rope at the same time. A fairly simple exercise, but if you do it for 10 minutes, you get the feeling that you ran 10 kilometers. A very useful exercise for the cardiovascular system and increasing endurance.

* Throwing the rope from side to side
This exercise is especially useful if you accidentally missed a workout and want to stretch your muscles. It will take some time to master this exercise, but it is not difficult at all. The bottom line is to throw the rope with both hands, first to the right, then to the left. In this case, you do not need to jump over it.

* Raise your knees up

This is a great exercise to warm up the muscles. Similar to running in place, only in this case you need to raise your knees high to your chest. The goal is to kick your bent leg as high as you can to activate your quads and abs.

A similar jump is to throw your leg behind your back. In this case, the hamstrings will work.

*Double jump

This is one of the most difficult jump rope exercises. Often this type of jumping is preferred by boxers. The point is to jump so high that you have time to complete two turns of the rope. It takes time to get used to, but it’s worth it.

*Throwing legs

Everything is simple. After the jump, first throw one leg forward, and then second. It turns out a kind of jumps or attacks on the spot.

*Jump on one leg

Well, everything is clear here. This is the usual jumping rope, only on one leg. After doing 10-20 times, change your leg and so on.