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Training so grasshopper
Training with rope is one of the best aerobic loads. 10 minutes of jumping gives the same effect as a two-kilometer run, a couple of tennis sets and a 10-minute bike race.
Jumping you can burn up to 1000 kcal per hour!
With this training, the pulse rate increases, and the load on the joints is very small. Jumping develops flexibility, posture, a sense of balance and coordination of movements. Exercises with rope allow you to effectively work out the calves, shoulders, muscles of the hands and abdominal press. This is the best way to warm up and hitch during strength training. With the rope can be practiced almost everywhere.
The rope exercises are used by boxers, wrestlers, volleyball players, skaters and swimmers as a simulator that is always at hand.
For fruitful training, it is necessary to choose the right rope. There are several main ways to choose a rope:
Measure its length: take both hands in your hand and stretch at chest level. The lower end of the rope should touch the floor. In this case, its length will be optimal for your growth, which is a prerequisite for high-quality, effective training.
The correct length of the rope is determined as follows: take the ends in your hands, and in the middle become two legs. Stretching the rope along the body. In this case, the handles should be at the level of the armpits or slightly lower. If the rope is much longer, then it will be more difficult for you to control the movements, there may be problems with double jumping. If you are short, you will always have to squeeze your legs.
Jumping can be divided into two main groups: simple and high-speed. Simple ones include:
1st. High pitch. We jump alternately from right to left, but we raise our knees to the waist. Well trains the stomach and buttocks, muscles of the lower back.
2.Legs aside. Alternate jumps "ball" when the legs together, with jumps with legs divorced to the sides to the width of the shoulders. Start with the fact that against the background of jumps with legs together include in the series one jump with divorced legs, then 2, 3 and then proceed to jump with a uniform alternation of 1: 1: legs together – legs to the sides. Well trains the muscles of the inner and outer surface of the thighs.
3. Scissors. We jump, spreading our legs not to the sides, but along the line back and forth.
4.skier. Legs together jumps. While jumping the legs together, jumping to the sides, the upper body remains vertical. You will look like a skier in a slalom.
5. The bell. Legs together jump back and forth as if your feet were the language of a bell.
6.Half-turns. Legs together, jump, turning only the knees, all above the belt remains in the original position. Legs forward-right-forward-left and so on. Extremely burns fat in the waist area.
7. Full reversals. Like in 6), but there is no middle jump (knees forward): right-left, right-left turns. It strengthens the waist muscles well.
8. Crossing the legs into the letter X. Start with the jump “legs together”, then alternate jumps “legs to the sides-legs crossed, legs to the sides-legs crossed”.
9.Shuffle forward. Start with jumping the leg together, then throw in jumps forward straightened in the knee leg, alternating legs. Typical boxing jumps with rope. These jumps are known as Muhammad Ali’s hopping.
10.Shuffle back. So blithely jump little girls with a rope, bending their leg back in the knee, alternating legs. The most difficult option is when the heel hits the butt. The rope rotates very fast! The legs may not have time to fly back and forth.
11.Cossack. Start with jumping the foot together, then dance movement, touching the heel in front, then the toe in the back, then the same, but with the heel and toe of the other leg.
12.. Jumping, turning the rope back. Legs together. Shoulders are heavily lowered. Training posture, shoulders and hands.
13.Crossing hands. Crossbreeding takes one jump and spreading the arms takes one jump. Leg jumps together. Don't raise your hands above your waist. The rope handles should be long. Keep them parallel to the floor.
14. Swing rope aside. The rope is in both hands. Hands at belt level. The handles are parallel to the floor. During jumps, we do not jump “inside” the rope arch, but rotate it outside and sideways: right – left, right – left, next to the body. To do this, you need to cross your arms in front of you, creating a loop. The forearms from the shoulders to the elbow remain vertical, along the chest.
15.Outside, inside. Alternate swing rope to the sides with one jump of the legs together inside the rope, opening the hands to the sides.
High-speed jumps are high-intensity jumps. All simple jumps can be performed at an accelerated pace. The most difficult in execution is a double jump (two turns of the rope under one jump).
Double jump technique: Start with normal jumps with two feet off the floor. After two or three warm-up jumps to switch to double-speed jumps, they are carried out as usual only you need to push harder and jump higher. At the time of one jump it is necessary to turn the rope twice. Performing this exercise depends not only on the height of the jump, but also on the speed of rotation of the hands. It is necessary to jump and fall on socks.
The number of double-speed jumps depends on the level of training of the athlete. It is recommended to combine high-speed jumps with relaxation jumps. The intervals of such jumps are equal: 30 seconds of double-accelerated jumps, 30 seconds of relaxation jumps. published
P.S. And remember, just by changing our consumption, we change the world together! © Join us on Facebook , VKontakte, Odnoklassniki
Source: vk.com/feed?z=photo-33118494_378608912%2Falbum-33118494_00%2Frev
Jumping you can burn up to 1000 kcal per hour!
With this training, the pulse rate increases, and the load on the joints is very small. Jumping develops flexibility, posture, a sense of balance and coordination of movements. Exercises with rope allow you to effectively work out the calves, shoulders, muscles of the hands and abdominal press. This is the best way to warm up and hitch during strength training. With the rope can be practiced almost everywhere.
The rope exercises are used by boxers, wrestlers, volleyball players, skaters and swimmers as a simulator that is always at hand.
For fruitful training, it is necessary to choose the right rope. There are several main ways to choose a rope:
Measure its length: take both hands in your hand and stretch at chest level. The lower end of the rope should touch the floor. In this case, its length will be optimal for your growth, which is a prerequisite for high-quality, effective training.
The correct length of the rope is determined as follows: take the ends in your hands, and in the middle become two legs. Stretching the rope along the body. In this case, the handles should be at the level of the armpits or slightly lower. If the rope is much longer, then it will be more difficult for you to control the movements, there may be problems with double jumping. If you are short, you will always have to squeeze your legs.
Jumping can be divided into two main groups: simple and high-speed. Simple ones include:
1st. High pitch. We jump alternately from right to left, but we raise our knees to the waist. Well trains the stomach and buttocks, muscles of the lower back.
2.Legs aside. Alternate jumps "ball" when the legs together, with jumps with legs divorced to the sides to the width of the shoulders. Start with the fact that against the background of jumps with legs together include in the series one jump with divorced legs, then 2, 3 and then proceed to jump with a uniform alternation of 1: 1: legs together – legs to the sides. Well trains the muscles of the inner and outer surface of the thighs.
3. Scissors. We jump, spreading our legs not to the sides, but along the line back and forth.
4.skier. Legs together jumps. While jumping the legs together, jumping to the sides, the upper body remains vertical. You will look like a skier in a slalom.
5. The bell. Legs together jump back and forth as if your feet were the language of a bell.
6.Half-turns. Legs together, jump, turning only the knees, all above the belt remains in the original position. Legs forward-right-forward-left and so on. Extremely burns fat in the waist area.
7. Full reversals. Like in 6), but there is no middle jump (knees forward): right-left, right-left turns. It strengthens the waist muscles well.
8. Crossing the legs into the letter X. Start with the jump “legs together”, then alternate jumps “legs to the sides-legs crossed, legs to the sides-legs crossed”.
9.Shuffle forward. Start with jumping the leg together, then throw in jumps forward straightened in the knee leg, alternating legs. Typical boxing jumps with rope. These jumps are known as Muhammad Ali’s hopping.
10.Shuffle back. So blithely jump little girls with a rope, bending their leg back in the knee, alternating legs. The most difficult option is when the heel hits the butt. The rope rotates very fast! The legs may not have time to fly back and forth.
11.Cossack. Start with jumping the foot together, then dance movement, touching the heel in front, then the toe in the back, then the same, but with the heel and toe of the other leg.
12.. Jumping, turning the rope back. Legs together. Shoulders are heavily lowered. Training posture, shoulders and hands.
13.Crossing hands. Crossbreeding takes one jump and spreading the arms takes one jump. Leg jumps together. Don't raise your hands above your waist. The rope handles should be long. Keep them parallel to the floor.
14. Swing rope aside. The rope is in both hands. Hands at belt level. The handles are parallel to the floor. During jumps, we do not jump “inside” the rope arch, but rotate it outside and sideways: right – left, right – left, next to the body. To do this, you need to cross your arms in front of you, creating a loop. The forearms from the shoulders to the elbow remain vertical, along the chest.
15.Outside, inside. Alternate swing rope to the sides with one jump of the legs together inside the rope, opening the hands to the sides.
High-speed jumps are high-intensity jumps. All simple jumps can be performed at an accelerated pace. The most difficult in execution is a double jump (two turns of the rope under one jump).
Double jump technique: Start with normal jumps with two feet off the floor. After two or three warm-up jumps to switch to double-speed jumps, they are carried out as usual only you need to push harder and jump higher. At the time of one jump it is necessary to turn the rope twice. Performing this exercise depends not only on the height of the jump, but also on the speed of rotation of the hands. It is necessary to jump and fall on socks.
The number of double-speed jumps depends on the level of training of the athlete. It is recommended to combine high-speed jumps with relaxation jumps. The intervals of such jumps are equal: 30 seconds of double-accelerated jumps, 30 seconds of relaxation jumps. published
P.S. And remember, just by changing our consumption, we change the world together! © Join us on Facebook , VKontakte, Odnoklassniki
Source: vk.com/feed?z=photo-33118494_378608912%2Falbum-33118494_00%2Frev
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