Holding one end in each hand, with the rope in front of your feet, swing the rope forwards stretching your arms away in front, then swing back on to the right side with your right arm sideways and your left hand coming up to your right armpit. Repeat the forward swing, and then swing back on to the left side, with your left arm sideways and your right arm up to your left armpit. Practice several swings like this, with the feet together, but relax the knees so that there is a little bend and stretch of the legs with each swing.
After this, the same exercise can be done with the feet apart. As you swing forward, take a step forward on to your left foot, then transfer the weight back on to your right foot as the rope comes into your right side.
Transfer the weight forward again with the next forward swing, then close your right foot up to your left to change the weight, and step back on to your left foot as you swing backwards with the rope on the left side.
From then on, with each repetition you will change feet on the forward swing and step back with the other foot. Next, try the same swinging movement forwards and backwards, feet together or feet apart, but this time with the rope folded in two, holding both knots in the same hand.
You will soon discover that you need to change hands in order to swing to the other side of the body, but make sure that you work in position, i.e. step forwards with the left foot when the rope swings forwards in the right hand, and vice versa.
Also remember to stretch the arm well forward and keep it in front even on the backward swing so that the rope does the swinging and stays in an even shape without kinking or flicking up.
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