September 24, 2022

U.S. Veterans

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Move United #AdaptAtHome Jump Roping at Different Speeds

2 min read

Tune into learn how to use your Move United #AdaptAtHome towel with the Move United Warfighter Ambassador, Orlando Perez! He will teach you how to perform jump roping at different speeds with the Move United cordless jump rope!

To perform the exercise in a seated position, please follow the steps below:
1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers
2. Sit up straight in chair
3. Lift chin and keep head forward
4. Keep shoulders relaxed and down
5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body
6. Brace core
7. Rotate forearms and wrists in small circles moving forward/counterclockwise to turn the jump rope handles
8. To increase the speed of how fast your cordless jump rope is turning, increase the speed of your wrists turning
9. To decrease the speed of how fast your cordless jump rope is turning, decrease the speed of your wrists turning
10. Experiment with the different speeds and complete workouts with varying speeds/repetitions
Optional: Straighten and lift arms directly out to the side (body makes the letter "T") and repeat process

To perform the exercise in a standing position, please follow the steps below:
1. Hold one jump rope handle in each hand with the rope and plastic ball towards your fingers
2. Stand upright with feet together
3. Lift chin and keep head forward
4. Keep shoulders relaxed and down
5. Bend and tuck elbows in towards the side and hold jump rope hands out to the side away from your body
6. Brace core
7. Rotate forearms and wrists in small circles moving forward/counterclockwise to turn the jump rope handles
8. While the weight of the cordless jump rope is in the downward motion, jump with feet together one time; imagine a rope is going around your body and you must jump over it
9. To increase the speed of how fast your cordless jump rope is turning, increase the speed of your wrists turning
10. To decrease the speed of how fast your cordless jump rope is turning, decrease the speed of your wrists turning
11. Experiment with the different speeds and complete workouts with varying speeds/repetitions
12. Continue to jump while you turn the jump rope handles
Optional: Straighten and lift arms directly out to the side (body makes the letter "T") and repeat process

Workout Ideas:
One or both arms for 15 seconds
One or both arms for 30 seconds
One or both arms for 60 seconds
One or both arms for 30 turns
One or both arms for 50 turns
One or both arms for 100 turns

Please note: All participants should proceed with caution while performing physical activity and we encourage you to go at your own pace.

For more information about Move United, please visit www.moveunitedsport.org or visit our #AdaptAtHome Virtual Calendar for live and on-demand workouts at www.moveunitedsport.org/adaptathome!

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