In our weekly exercise series, we show you simple and effective ways to counteract the challenges of a sedentary lifestyle.
Each week we present a new exercise that you can easily incorporate into your office routine to promote your health and prevent sedentary behavior.
This week we focus on jumping rope – a quick and fun way to get your heart rate up and feel more energized.
Jumping rope is an excellent exercise to activate the body and have fun at the same time.
It only requires a skipping rope and can be done almost anywhere.
In this video, we show you the basics of jumping rope so you can get started right away.
Jump rope: Stay fit at work!
Instructions for carrying out the exercise:
To start jumping rope, you need a skipping rope of the right length.
You can find the ideal length by adding your height plus about 90 cm.
Stand on the rope and pull the ends up until they are level with your armpits while holding the handles at waist height.
Position yourself in front of the rope and swing it forward over your head with your arms stretched out.
Jump over the rope as soon as it reaches the ground in front of your feet.
Repeat the process continuously for two minutes.
Notes on implementation:
Perform this exercise for two minutes.
It is important that you familiarize yourself with the technique at the beginning and start slowly to ensure correct form and avoid injury.
Be sure to maintain a stable posture while jumping and focus on a smooth and fluid movement.
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