Instructions:
- 1Stand feet hip-width apart, knees slightly bent, hold rope with both hands
- 2Raise one arm to shoulder level and then quickly lower it back
- 3At the same time, raise the other arm to shoulder level
- 4Continue alternating the movements quickly, creating waves in the rope
Tips:
- Engage your core and keep your back straight during the exercise
- This is a high-intensity exercise, work at your own pace and gradually increase your speed and duration
- Avoid straining your shoulders; movements should be controlled and fluid