The jump rope is the perfect home exercise machine. The device, familiar to everyone since childhood, provides an opportunity to conduct quite effective workouts at home, which help to quickly lose weight. Rope exercises are not limited to just jumping - it can also be used as an aid to strengthen the muscles of the back and arms by doing bends.
Despite the fact that the rope seems to be a very primitive simulator, the exercises with the rope give a very serious load on the body. To avoid injury, before
before starting a workout, be sure to take time to warm up.
Rope exercises: jumps and bends
Jumping Rope
It is possible to quickly get rid of excess with the help of rope exercises if you use a special set of jumps for this purpose:
1) Jumping with two legs
- 1 rotation of the rope = one jump;
- number: 30
2) Alternate jumps on one leg
- left and right foot alternate with each rotation of the rope;
- number: 20.
3) Alternate performance of the previous two exercises with a rope
number: 8+8.
4) Same jumps as in exercise #2, only with high knees (90°)
number: 20.
5) Jumping on one leg without change
number: 15.
6) Jumping to the sides
- when landing, the legs are wide apart, and when jumping, they converge;
- number: 10.
Slope Rope
Rope exercises are not limited to jumping. So, with the help of this sports equipment you can strengthen the muscles of the back, abs, buttocks, thighs and arms. Each exercise should be repeated 10 times.
Exercise to strengthen the muscles of the back and arms. The rope should be folded several times, put your hands behind your back, holding the ends of the folded rope with both hands from behind. Gently lean forward, while taking your hands back. When performing this exercise with a rope, the back should be slightly arched, the legs should be even.
Exercise to strengthen the press. Sit, stretch your left leg back, bend your right knee. Rest your right foot on the folded rope. Tightening your abs, lean back and lie down, pulling your knee towards you. Due to the efforts of the abdominal muscles, sit down and straighten your legs.
Your goal is to lean forward as far as possible. Stretch your arms in front of you so that you touch your heels with the rope. The knees must remain straight.
Exercise for working out the oblique muscles of the press and back muscles. Stand up straight, feet slightly wider than shoulders. Raise your hands up, pulling the folded rope. Without bending your elbows, lean to the side and stay in this position for a few seconds. Return to the starting position and also lean to the other side as much as possible.
Exercise to strengthen the back of the thighs and buttocks. You need to stand up straight, step on the rope with one foot. At the same time, bend your arms at the elbows in such a way as to slightly pull the rope. The supporting leg should remain half-bent. Take back the leg with the rope. Straining the muscles of the buttocks, lift your leg up, you should feel the tension of the rope.
As you can see, rope exercises are not limited to jumping. This sports equipment can be used to stretch and strengthen muscles, choosing the most optimal exercise option for yourself.
Add a comment