Improve Your Cardio with Jump Rope
To protect your knees, you must 1) stand upright 2) land on both feet and 3) stick to brief pushes. In short, minimize the impact forces and do not ask too much of your tendons
For a complete workout that contributes to your cardio and muscle strengthening, without putting your joints to the test, combine sets jumping and ground movements.
Perform the following jump rope exercises, performing two complementary ground movements between them: the pump with bust rotation and arm extension and the board on one leg. Combine the four exercises in circuit (jumps 1, pumps, jumps 2, planche), without rest time. For pumps, 8 to 12 reps will do. The planche position is to maintain 30 seconds right leg, 30 seconds left leg.
Chain three to five circuits, recovering for 60 to 90 seconds between each of them.
1. Jumps foot joints
Stand with your back straight, your head in the axis of the spine, chase the jumps making sure to land on both feet each time. For 30 to 60 seconds.
2. Alternate jumps
Stand with your back straight, your head in the axis of the spine, your right foot in front, then alternate your supports at each turn of the rope. For 30 to 60 seconds.