Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Select a rope reaching your armpits when standing on the middle. Grip handles firmly, elbows close. Stand with feet together, upright. Swing the rope using your wrists. Jump slightly to clear the rope, land softly on the balls of your feet. Maintain a consistent rhythm and jump height.
Start with short sessions, gradually increasing duration. Focus on wrist rotation, engage your core for stability, wear supportive shoes, and ensure adequate space to avoid obstacles.
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