Jump rope - very available and simple sports equipment. By means of the jump rope it is possible to develop in itself endurance, for this purpose it is regularly necessary to be engaged, gradually increasing loading.
It is required to you
- - jump rope
- - comfortable sports shoes
- - sports suit
- - place for occupations
Instruction
1. Before starting direct jumps on the jump rope, it is necessary to warm well all muscles therefore we begin occupations with simple warm-up: spins by the head, hands, twisting by the trunk, bendings, squats, leg swings, spin of feet. After warm-up it is necessary to make jog, at least 1 circle on stadium or 500 m.
2. Having made warm-up and jog, you completely will warm muscles therefore it is possible to start jumps. As jumps are aimed at the development of endurance, it is necessary to increase loading daily. 1 day (introduction).2 minutes on the jump rope - legs together, 1 minute the break, 1.5 minutes on the jump rope - legs together, 1 minute the break, 2 minutes on jump rope-legged together, 1 minute - scissors jumps, 1 circle of run on stadium.
3. 2 day. 5 minutes on the jump rope - legs together, 1 minute the break, 4 minutes on the jump rope - legs together, 1 minute the break, 3 minutes on the jump rope - legs together, 2 minutes - with change of legs, 2 circles of run on stadium.
4. 3 day. 6 minutes on the jump rope - legs together, 1 minute of rest, 5 minutes on the jump rope - legs together, 2 minutes - serial change of legs, 3 minutes - legs together, 2 circles of run on stadium.
5. 4 day (we reduce the break).10 minutes on the jump rope - legs together, 30 seconds the break, 5 minutes - legs together, 5 minutes - with change of legs, 1 minute - with acceleration, 3 minutes - with change of legs, 30 seconds the break, 30 seconds - on one leg, 30 seconds - on another, 2 circles of run on stadium.
6. 5 day. 15 minutes on the jump rope - legs together, 30 seconds the break, 7 minutes - legs together, 5 minutes - with change of legs, 1 minute - with acceleration, 5 minutes - with change of legs, 30 seconds - on one leg, 30 seconds - on other leg, 1 minute with acceleration, 2 circles of run on stadium.
7. 6 day (we remove the break).5 minutes - on two legs, 5 minutes - with change of legs, 5 minutes - on two legs, 5 minutes - with change of legs, 5 minutes - on two legs, 5 minutes - with change of legs, 2 minutes - with acceleration, 1 minute - on one leg, 1 minute - on another, 3 circles of run on stadium.
8. 7 day. As in 6 day, but after each 10 minutes 1 minute of jumps with acceleration is added.