Development of endurance is useful not only for effective sports activities, but also for everyday life. There is the general and special endurance which has narrow focus. The last can be divided into power and high-speed.
Exercises for development of the general endurance
The complex can include different physical exercises, but first of all it is worth paying attention to aerobic loading. Thanks to such trainings, work of a cardiovascular system improves, there is a loss of excess weight and improvement of an organism. The set of exercises for development of endurance can include: run, jumps, push-ups, pullings up, moves and other physical exercises. We will dwell upon some directions:
- Run – the most popular exercise which helps to strengthen muscles of heart, legs and sinews. It is recommended to run at least 3 times a week. Duration of a training should be counted depending on health.
- Jumps on a jump rope – it exercise is especially popular among boxers for increase in endurance. Many experts consider that in comparison with run the jump rope can be harmful as the person has no opportunity to control the pulse. Duration of a training has to consist on average half an hour.
- Swimming is an exercise for increase in endurance which besides helps to work muscles of a back and hands. Advantage of swimming consists in the correct load distribution.
It is possible to choose for development of endurance for himself one direction or to combine some options, for example, run and swimming.
Exercises on power endurance of muscles
This type of endurance is especially important for people who spend much time in the hall and train with a weight. It is possible to be engaged with loading, that is to use dumbbells, pancakes, a bar, etc. On endurance are suitable for a house set of exercises:
- different types of push-ups – 60 times;
- different types of pullings up – at least 20 times;
- twisting – several approaches on 40 times;
- movements on a crossbeam;
- moves legs – at least 20 times.
It is recommended to select exercises which manage to be carried out. It is important to begin any training with warm-up. Loading has to be feasible and it should be increased gradually. For achievement of good results it is necessary to train regularly. Already in a short period of time it will be possible to notice good results.
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