Stand shoulder-width apart, knees slightly bent, grasp one end of the rope with each hand (rope end pointing towards your body), move your arms up and down alternately.
Attention:
The more beautifully the rope swings, the better/cleaner the exercise is performed.
Tighten your stomach; fix your shoulders (press towards your hips).
Lighten:
Lower cadence/lower range of motion.
Harden:
Higher cadence/larger range of motion; perform the exercise standing on one leg or in a lunge (front leg at a right angle, knee not overhanging the tip of the foot, knee of the back leg almost on the floor). When performing the exercises in the one-legged stance or lunge, also change the standing leg.
Variant:
Integrate lunges on the left and right side, perform the exercise in a squat, squatting and kneeling position.
