Endurance call ability of an organism to perform some work during a long period. For persons interested to achieve good results in sport, it is important to give to its development enough time. For this purpose there are special exercises which should be included in the complex.
What do exercises on endurance give?
There are several classifications, for example, allocate the general and special, and still muscular and cardiovascular endurance. It is important to develop endurance of heart and vessels that will allow an organism easier to transfer serious loadings. For this purpose it is necessary to run, jump on a jump rope, to ride a bicycle, to carry out circuit trainings, etc. The muscular endurance is necessary for repeated reduction of muscle fibers that is especially important at power trainings. For this purpose it is possible to be wrung out, be brought up, to carry out twisting, etc.
General aerobic exercises for increase in endurance
The complex should be developed depending on own preferences that the training brought pleasure. Thanks to performance of exercises it is possible not only to increase endurance, but also to spend excess calories, to reduce internal pressure, to improve work of lungs and to considerably reduce risk of developing of diseases of a cardiovascular system.
Treats general exercises:
- Walking is an ideal option of aerobic loading for the beginning athletes. If desired it is possible to add loading and to pick up dumbbells.
- Jogging is an exercise which is suitable for more advanced athletes. The efficiency directly depends on breath which should not be complicated.
- Swimming – it exercise not only increases endurance, but also helps to work muscles of a back and hands.
What to carry out exercises for development of power endurance?
Power trainings can be held both with an additional weight, and without it. Experts assure, as at regular trainings, the endurance increases by itself, but not at such rates if, is directed to carry out exercises for its development.
The complex can include such exercises on endurance in house conditions:
- Usual pullings up. It is necessary to rise so that the chin was above a crossbeam. The minimum quantity of repetitions – 20 times.
- Usual push-ups. For development of endurance it is recommended to do 60 repetitions. It is necessary to observe the equipment.
- Twisting. It is important not to raise a torso, namely to twist it. In each approach it is necessary to do not less than 40 times.
- Emission of legs. This exercise for development of power endurance needs to be carried out so: completely sit down, put hands before yourself and be reluctant about a floor, and from this situation it is necessary to throw out in a jump legs back and to bend a back. It is necessary to make 40 times.
- Jumps. It is possible to carry out different options, for example, one leg take a step forward and in a jump change legs.
Exercises on endurance and force for circuit trainings
For development of endurance it is possible to include from four to eight exercises in a training. It is possible to choose concrete time of performance for each exercise. The circuit training is recommended to be made depending on own preferences. Let's give an example: I can enter squats, a press, push-ups on bars a complex, jumps on a jump rope, blows by hands with dumbbells and moves legs. It is recommended to carry out 4 circles. In the first circle each exercise needs to be carried out within 50 seconds, then, on the following circle 1 min., and after everything to repeat. Over time it is recommended to complicate the developed system, that is the number of repetitions in a definite time.
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