Lose weight without letting the rope out of hand. The benefits of such an accessible and familiar to all from the childhood home of the legendary trainer as the rope is composed quite a few fitness materials. Jumping rope is a classic cardio for fast lose weight, with which we can easily in a short time parting with hundreds of calories and thus get rid of excess fat in the problem areas of our figure.
But today not want to tell you about jumping rope, and a whole set of exercises with its participation. Throughout the exercise, we will keep the rope in his hands. For this purpose, it is necessary to lay down a few times in half. Part of the exercise to be done while lying on the floor, so pre-cook the gym mat.
Initial position. Lying on your back, lift straight legs to an angle of about 45 degrees above the floor, folded rope factory under the thigh and hold its straight arms at the ends of the hip joints. From the starting position described leaving the floor head and shoulders, hands are drawn forward. Return to the starting position, barely touching the floor. We carry out a further 10 times. After the tenth lift shoulders off the floor in no hurry to return to the starting position.
Bend your knees, skipping rope under your feet and raise your hands above your head straight. At the same time straighten your knees, still holding them at a height of 45 degrees from the floor. So we went to the starting position for the next exercise. Hold described starting position, arms straight as far as possible we start behind the ears. Return to the starting position. 10 It is necessary to repeat this exercise, making short springy hand movements.
Then again, bend your knees, skipping rope under your feet, but the movement forward. Straighten your knees, go to the initial start position chords. All bundle from start to finish must be repeated 5 times. As a result, we get 100 motions to the press. For better fixation of the feet, it follows that the waist remained pressed into the floor.
* Make waist.
Initial position. Sitting on the floor, legs slightly bent at the knees, heels up against the floor. Folded several times a rope held his hands over the edge, we start behind the head, elbows breed apart. Slightly leaning backward, it follows that the back remains straight. From the starting position described, expand the body to the left, the left elbow is drawn on the floor. We fix the situation, slowly return to starting position. Perform exactly the same turn of the body to the right, the right elbow is drawn on the floor. Fix the situation and return to the original. Continuing housing turns from side to side for 1 minute. It follows that the rope remains taut and elbows diluted in hand.
Initial position. We rise from the floor. To become straight, feet together. Folded several times a rope held by the edges hands raised in the direct hands over his head. From the starting position described, without changing the position of the hands, lower into a lunge to the right foot, left knee almost touches the floor. In this position, perform 10 short springy movements up and down, and then returns to its original position. Now we perform the same attack with 10 springs on the left leg. Continue to alternate legs into a lunge for 1 minute. It follows that the hands were straight, his head is drawn up.
Initial position. On his knees, back straight. Folded several times a rope held by the edges hands raised in the direct hands over his head. From the starting position described, do not change the position of hands, leaning on his left foot, right foot forward into a lunge exhibit. Pushed off the right heel from the floor, completely rectified by placing your left foot to the right. Immediately raise the left leg straight and takes her back, the body leans forward.
The body from the tips of the fingers of the toe of the left foot should form a straight line, and on the right foot support recall the letter T or familiar to us from childhood figure swallow. We fix the position for a few seconds. Now, all movements are performed in reverse order and return to the starting position throughout the ligament. Repeat this exercise in a mirror image on the other foot. It follows that the hands were straight and allotted to the line of the ears. The whole bunch needs to be repeated 10 times.
Initial position. Stand up straight. The support leg is the right and the left – is put aside and a bit ago, its toe barely touching the ground. Folded several times a rope held by the edges hands raised in the direct hands over his head. From the starting position described by a straight left leg rises, while it can`t body, the hands are drawn to the foot of the raised leg. We fix the situation and return to the original. Repeat this exercise 50 times with the left foot for fast lose weight, and then mirrored another 50 times with the right foot. A bunch of well-trained buttock muscles.
Initial position Stand straight, feet slightly wider than shoulder width, toes apart, rise on your toes. Folded several times a rope held by the edge of the hands, elbows neck. From the starting position described in dance squat slowly, spreading his knees apart. We strive to between the thigh and shin formed a right angle. At the same time we straighten the arms at the elbows and raise the rope over your head. It follows that the knees do not go over the line Myskov.
Shoulders up were not raised. Fix the situation and return to the original. Repeat the whole bunch of 25 times. At the main part of the training is over. At the finish can make a few stretching exercises and respiratory elements as a hitch foe lose weight. As you can see, all with 6-ligament exercise we were able to work out all the major muscle groups. Throughout the workout in static worked hand muscles.