Training your endurance is a fundamental part of building and defining your cardio. Whether you are a gym rat or starting your first training plan, the workouts below will help you meet your fitness goals.
jump rope
To begin the jump rope exercise, first, ensure you have a suitable rope. The rope should be long enough that when you stand on the middle of it, the handles reach your armpits.
Start by standing upright with your feet hip-width apart. Hold the handles of the jump rope in each hand with your palms facing upwards. The rope should be resting behind your heels.
Next, swing the rope over your head and jump over it when it comes to your feet. Try to jump just high enough to clear the rope, around 1 inch off the ground. Keep your elbows close to your body and use your wrists to swing the rope, not your arms.
Maintain a steady rhythm and try to keep jumping for as long as possible. This exercise is all about endurance, so don't worry if you can't jump very fast. The goal is to keep going for as long as you can.
Remember to land softly on the balls of your feet and keep your knees slightly bent to absorb the impact.
If you're a beginner, start with short sessions of around 30 seconds of jumping followed by 30 seconds of rest. As your endurance improves, you can increase the length of your jumping sessions and reduce your rest periods.
Always remember to warm up before starting the exercise and cool down afterwards to prevent injury. This exercise can be intense, so make sure to stay hydrated and take breaks when needed.
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