Functional Fitness at Home by Lamar & Chris Lowery

Author:Lamar & Chris Lowery
Language: deu
Format: epub
Publisher: Meyer & Meyer
Published: 2017-11-15T00:00:00+00:00

Exercise 9: Jump Rope High Step

Muscles trained: legs—shoulders—back—arms—chest

Lower body: Though the calves are the main muscles powering the jump, your quadriceps, hamstrings, and glutes are also activated. The load phase of rolling through the ball of your foot and pushing off with the toes calls the posterior side of your body, the glutes, hamstrings, and calves, into action. The quadriceps and glutes then help you to control the jump and land lightly on your feet rather than hitting the floor with a thud. The knees should be slightly bent during both the push-off and landing phases of the jump.

Upper body: The shoulders and abs are the upper-body power muscles when jumping rope, though the arms and hands also help to swing the rope. Your back along with your core stabilize your upper body, which should be elongated, straight, and centered over your pelvis rather than leaning forward or backward.

Equipment: Jump rope

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