{"id":406995,"date":"2017-07-30T07:31:47","date_gmt":"2017-07-30T07:31:47","guid":{"rendered":"https:\/\/ghana-mma.com\/2017\/07\/30\/this-15-minute-jump-rope-workout-will-transform-your-arms-and-abs\/"},"modified":"2017-07-30T07:31:47","modified_gmt":"2017-07-30T07:31:47","slug":"this-15-minute-jump-rope-workout-will-transform-your-arms-and-abs","status":"publish","type":"post","link":"https:\/\/www.ghanamma.com\/2017\/07\/30\/this-15-minute-jump-rope-workout-will-transform-your-arms-and-abs\/","title":{"rendered":"This 15-Minute Jump Rope Workout Will Transform Your Arms And Abs"},"content":{"rendered":"

<\/p>\n

\n

Before you bounce: \u201cMake sure you\u2019re jumping with your shoulders directly over your hips, and keep your abdominal muscles in tight,\u201d says Kloots. \u201cSqueeze your legs together and tighten your glutes. Keep your elbows right by your waist and bent at 90 degrees, and stay low to the ground. You barely need to jump off the ground.\u201d<\/p>\n

HOW TO PULL OFF THE MOVES<\/p>\n

Jumping Rope (with feet together)
How to: Keep your legs together, squeezing your glutes and inner thighs (a). Now tighten your core, lifting your abs, and keeping your elbows at your waist in a bent-arm position as you bring the rope over your head, then under your feet (b).<\/p>\n

Plank Jacks
How to: Start in a plank position, hands under your shoulders and feet next to each other (a). Jump your feet out to a wide V, then jump them back in again (b).<\/p>\n

Jumping Rope with Foot Jacks
How to: While you raise the rope over your head (as you would during a basic jump) (a), jump your feet out so they are slightly more than shoulder-width apart (b). Without pausing, quickly reverse the movement.<\/p>\n

Jumping Rope with High Knees
How to: While doing a basic jump (a), alternate raising your left and right knee as high as you can (b).<\/p>\n

Lunges
How to: Stand with your feet hip-width apart and your hands on your hips (a). Step forward with your right leg and slowly lower your body until your right knee is bent to 90 degrees (b). Push back to the starting position and repeat with your left leg. That\u2019s one rep.<\/p>\n

Rope Sprints
How to: Keep your jumps small and your body tight. Go as fast as you can, raising your heart rate and torching calories!<\/p>\n

source: Womenshealth<\/p>\n<\/div>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u0642\u0627\u0644\u0628 \u0648\u0631\u062f\u067e\u0631\u0633<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Before you bounce: \u201cMake sure you\u2019re jumping with your shoulders directly over your hips, and keep your abdominal muscles in tight,\u201d says Kloots. \u201cSqueeze your legs together and tighten your glutes. Keep your elbows right by your waist and bent at 90 degrees, and stay low to the ground. 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