exercise.id: 2612 Equipo: rope
jump rope
exercise.body_part: cardio exercise.target: cardiovascular system Grupo: calves
exercise.synergist:
calves quadriceps hamstrings glutes
exercise.instructions.title exercise.instructions.subtitle
Chinese
双手握住跳绳的手柄，掌心向内。 站立，双脚分开与肩同宽，膝盖稍微弯曲。 将绳子甩过头顶，当绳子靠近你的脚时跳过它。 轻轻地用脚掌着地，当绳子再次绕回时重复跳跃。 继续跳跃所需的持续时间或重复次数。
🇬🇧 English (Fallback)
Hold the handles of the jump rope with your hands, palms facing inward. Stand with your feet shoulder-width apart and knees slightly bent. Swing the rope over your head and jump over it as it comes towards your feet. Land softly on the balls of your feet and repeat the jump as the rope comes around again. Continue jumping for the desired duration or number of repetitions.
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