For certain many women who are now at the age of 25-35 years in the childhood jumped on the elastic or the jump rope. Remember the feelings – the more intensively there was the physical activity, the more there was a wish to jump. The organism became more hardy, excess weight left in the eyes. There is the program of jumps on the jump rope for weight loss and for adults. Especially as much need just to restore skill.
Jumps on the jump rope to beginners and those who want to get quicker into the shape are identical. That occupations brought joy and positive result, it is necessary to make warm-up in the beginning. It is possible to run about a little on the place, to poprisedat or just to resemble. At the end of the training it is necessary to perform stretching exercises that there was no delayed onset muscle soreness.
Three-week schedule
The program of jumps on the jump rope for weight loss is based on the classical technique of alternation. The third of time allowed for one training to jump, and two thirds – to have a rest is recommended to beginners in the first week. In practice it looks so: 2 minutes of jumping, 4 minutes walk on the place. Consider that sharply it is impossible to stop.
Speed of jumps depends on the level of physical training. Usually, beginners start from 15-20 jumps in each working interval. At the first stage there will be enough 10 minutes of clean jumping three times a week. In the second week it is required to counterbalance intervals of work and rest. Now after two minutes of jumps it is possible to have a rest only 2 minutes, and jumps on the jump rope need to give 4 days from seven. By the end of the second week you have to manage to jump at least 3 minutes without respite. On the third week the jumps on the jump rope for beginners turn into jumps for advanced athletes. If in the previous occupations you didn't idle, then now will be able to make 2 jumps a second, continuously jumping for 10 minutes. Now intensive occupations with regular increase in intensity and reduction of time of rest have to become the purpose.
Reference point on progressing
That muscles constantly were in the tone and didn't get used to exercises, it is necessary to make various interesting elements during jumps. For example, periodically to increase speed to three jumps a second or to change the direction of spin of the jump rope. Also very well overlaps when hands are crossed affect muscles, crosswisely putting stock. It is necessary to try to jump not only on straight legs, but also to draw in knees to the breast, to do "scissors", rearranging feet back and forth and in the parties. Gradually the endurance of the organism and imagination will be perfected to such an extent that you will begin to think out the jumps. Jumps on the jump rope can seem someone boring and useless business. You remember, the efficiency and variety of occupations depends on you. Actually, this exercise machine can replace full-fledged trainings in the gym.