Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Swing the rope overhead using your wrists. Jump slightly as the rope nears your feet, bringing one knee towards your chest. Land softly on the ball of your foot with a slight bend in your knee. Alternate legs with each rope rotation, maintaining an upright posture and steady rhythm.
Focus on rotating the rope primarily with your wrists, keeping your arms relatively straight to maximize the rope's momentum and prevent shoulder strain. As the rope descends, initiate a small jump, driving one knee towards your chest to engage your core and add a dynamic element to the exercise, ensuring your knee reaches a comfortable height. When landing, prioritize absorbing the impact by landing softly on the balls of your feet, bending your knees slightly to protect your joints and maintain balance. Actively engage your core muscles throughout the exercise to stabilize your torso and improve power transfer, preventing excessive swaying or lower back discomfort. Keep your gaze fixed forward to maintain balance and proper posture, avoiding looking down or around which can disrupt your rhythm and form.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.