Jumping in place with highly raised knees. Complex of the exercise with a rope

Training at home, even if you are limited by space. This set of exercises will help keep you the form without visiting the simulator room. Detach one minute to each of these nine exercises. 10 minutes a day - and you will forget about problems with excess weight And you will become more energetic.

Running on the spot with highly raised knees. - 1 minute

Excellent training for feet and hips. Burns fat and improves the flexibility of the lower body.

Planck with swelling and breeding of legs in different directions. - 1 minute

Source position - go down and assume the forearm so that they are perpendicular to the floor, legs on the socks, the body is a straight line. Jump, using the fingers of the legs and dig legs in different directions, then jump again and twist them together.

Holding a static strip significantly strengthens the body. Adding the movement of the dousedock and the bottom breeding displays this movement to a completely new level. Wonderful cardio training; Enhances heartbeat, develops both lower and top Body.

Jumping a frog. - 1 minute

Strengthens the legs, buttocks, popliteal tendons, quadriceps and leg muscles. Reduces pain in the legs and gives them flexibility. Burns extra, hardly removed fat in various parts of the body.

When landing, do not forget to try. Do the exhalation, bouncing. Try not to land on the heels, it is destroying for them. Do not relax too much your quadricepsies.

Bouncing on one leg - 1 minute for each leg

Develops quadriceps and strengthens the muscles of the legs.

Try to jump on one foot as high as possible. Do not land on the heel! Change your feet.

Jump with Maha Hand and Breeding Foot. - 1 minute

Basic exercise in the US Army. All the leading trainers swear in the effectiveness of this exercise. Probably, you did this exercise when there were a 4-year-old child. This is one of the most basic and fundamental exercises in gymnastics. Its fulfillment is simply, but it is also incredibly useful for health. Exercise burns an incredible calorie number, greatly warms the body, stimulates the work of the heart muscle and makes you stronger.

Legs on the width of shoulders, back straight, hands are omitted. Next, bend a little knees and make a small jump up. During the jump, spread the legs wide. At the same time, lift your hand in the widely divided movement and twist them together above your head. When landing - legs diluted, hands from above. Then, jump again and return to its original position.

Exercise "Skaterbayzhez" - 1 minute

In this exercise, the muscles of shoulders, backs, press, buttocks and feet are actively working.

Beginning - legs wider shoulders widths. Bend your knees and lean a little forward. Do not fuse too back. In this exercise, the muscles of the body and legs should work, so keep the abdominal press muscles in tension and back straight.

Follow the neck, the chin is raised, eyes look forward. Move your weight to the left foot in the preparation for the exercise.

Jump on the meter to the right, landing on right leg. Left leg rises and pulls up to the right ankle; At the same time, it should not touch the Earth. Jump again, this time left and land on left foot. As before, tighten the right leg close to the left ankle, but do not let it touch the floor. Waving your hands to maintain balance and increase the length of jumping.

Jumping with a rope (well, or without it) - 1 minute

This exercise burns extra calories, improves the functionality of the cardiovascular system and keeps your muscles in a tone.

Rope – best exercise To train the vestibular apparatus responsible for coordination of human movements, this is not a replaceable thing when the street is cracked frost and large snow drifts, and the run is not possible. Perfectly worked out ionic muscles biceps Böder (rear of the leg), quadricepsy (front of the beer) and beriummuscles warn development varicose sickness vessels.

Practition 20 minutes of jumps on the rope with a tempo of the average intensity (about 80-100 jumps per minute) burns about 200 kal.
Do not practice jumping on the rope only on 2 legs, this is a tedious procedure and rapidly boring for this. different kinds jumps on the rope:

Exercises with skump

Language - The essence of jumps is that during the passage of the rope under you on the floor there was one foot, during the second passage of the jumping, we change the foot to the opposite and so on, continue to change the legs alternately.

Double jumps with shift legs - The meaning of the exercise, with the passage of the rope under you 2 times jumping on my left leg, by which 2 times on the right and so on.

Jumping with towns with a rising knee - Identical exercise by the previous one, but here during the passage of the rope under you on the floor, tighten the leg to the waist or if possible above.

- During the passage of the rope under you, lean 2 legs and take them as high as possible. This exercise cannot be performed quickly, so pay special attention Execution techniques.

Jumping cross
oh. - This exercise is suitable for more advanced, who mastered the main skills of jumping on the rope. During the passage of the rope under the legs, we tear them together from the Earth, when the rope rose over you, we cross your hands, so that the left palm at the level of the belt is right, and the right left and in such a position scroll through the rope under your feet and again tear the legs together, we continue In the same spirit, jumping alternately and with arms crossed.

- Exercise is similar how to jump from a variable leg (see above), only with one difference, while one leg is broken from the floor, the other is thrown a little forward, jumping resemble a light dance.

Jumping Mohammed Ali - This type of jumps on the rope resembles the movement of the boxer in the ring, the jumping moves forward-back, left-right, with something frequency can be diverse.

Double jumps
Turnover - Technique as with ordinary jumps on two legs, but when the feet from the floor, the jump rope flocks 2 times instead of one.
Try to jump as high as possible by pulling the heels of feet to the buttocks. Gively breathe, do not delay your breath, jumping out the exhalation, landing in a breath.

Not only athletes are engaged in running, but many people lead a healthy lifestyle. This type of load is one of the most popular, as it does not require special material and time costs. Consider how to learn how to quickly run and do not cause harm to your health.

Running: benefit and harm to the body

Run classes have a number of positive impact on the human body:

trains endurance;
enhances blood circulation and improves metabolism;
positively affects the cardiovascular system;
increases the volume of the lungs;
contributes to the saturation of all oxygen organs;
strengthens legs, tones and pulls the muscles;
burns calories;
good affects the nervous system.

Important! It is necessary to join the hungry stomach, as the pressure on the pancreas is formed with a stomach filled with a stomach, and pain in the side occurs. In this case, the feeling of hunger should not be strong.

Video: What is useful to run Since when running there is an intensive load on the body, in some cases it can harm:

load on the musculoskeletal system. With proper running technique, this load is minimized. But people suffering from diseases of the musculoskeletal system, such loads are usually prohibited. Do not proceed to this sport to obese people with a fine bone - you should first get rid of excess weight;
injury.Almost half of lovers run sooner or later injured. Usually runners get injuries knee, foot, ankle. The loin can also be injured, hip joints, hip and caviar, top of the back and neck.

Technique implementation

The correct running minimizes the likelihood of injury and longer distributes the load, helps to achieve the best sports results. Running technique for long and short distances, Wellness Runs have some differences from each other.

For health Run Such technique should be followed:

Important! With a healthy race, it is important to pick up your rapid pace. To do this, there is a simple test: if the runner can say the full offer, then it has a satisfactory speed of running. Ripple short words - should be reduced pace. If during the run you easily speak for whole paragraphs, you can safely increase the speed.

Video: Methods of improving jogging Sprinter running technology is somewhat different:

for quick running short distances, start running from a low start. It is very important at the same time quite strongly and at the right angle will push off to give the body greater acceleration and correctly exit the start, competently working with hands and legs;
with start acceleration, the first steps are important, which are performed on completely straightened legs that are replicated from the surface. Do not need to raise the feet unnecessarily up. Increase the frequency and latitude of the step should be gradually;
after starting acceleration, when the step length stabilizes, it is necessary to maintain the resulting speed and not to slow down the pace on the finish line;
in the sprint race, the feet are put on the surface with its front part, and the emphasis is done on it. The size of the step of a successful sprinter by 30-40 cm is longer than its body. But this indicator is increasing during training gradually.

Did you know? The very first olympic Games in Ancient Greece included exclusively running. According to legends, they were founded by the most famous hero of the ancient Greek myths, Hercules, in 1210 BC. Their participants could have only men.

Features of running on long distances:

maintain a high rate of running through the staging of the foot of its front and external part. Then there is a smooth rush to the entire foot and repulsion of a fully straightened foot;
active high work work. At the same time, when the elbow moves back, it should be directed a little on the outdoor side, and when the brush is rushed to the middle line of the body. The body is straightened if there is a bias, then very insignificant;
it is very important to proper rhythmic breathing, consistent with the step of step. Sports breathing is frequent to supply the body athlete with oxygen to the very finish. Combined breathing technique is used - light and abdominal press, and the second type prevails;
endurance should be developed and gradually increase the distance.

Video: Running technique for long distances

Training

Start training should be in a comfortable time for you. It is important to choose comfortable clothes and shoes. Loads should be bought and gradually increase them (increase the distance and speed of running). Training should be permanent (2-3 times every week).

Best jogging with warm-up. Usually it consists of a lung running of the coward and performing the following complex of exercises that may noticeably improve the results of the race. They help correct the errors in the running technique and train the necessary for right running Muscle groups help the body to prepare for loads.

Most of these exercises are familiar to us from school bench, and do not require a lot of time (10-15 minutes) and special skills. In the process of their implementation, it is important to keep the back straight, and the stomach is drawn. Each exercise should be performed in 2-3 approaches. If this is not possible at the beginning, then it is necessary to come to such a load gradually.

This exercise is directed to the front femoral muscles, feet. It helps throw the knees during running on sufficient height and strengthens the foot. When running, it should be highly raised knees, slightly bouncing. Foot stop is done on the front. Do not touch the heels of the surface.

Do not forget to work with your hands, like when run and not stuck. The thigh should be thrown into a straight line with a pelvic or slightly higher. Each leg rises 10 times per approach.

This exercise strengthens the knees and the rear surface of the hip, teaches the properly to put the stop. During the run, bending the knees, the legs alternately are discharged back, and the runner tries to get the heel to the buttock.

Also work your hands, gently spring, landing on the foot, and jump. Each leg is thrown back to 10 times each time.

Aims to strengthen the tibial muscles and ankle joints. Helps the runner to feel all the foot muscles, which he repels when running.

We make a carp from the heel on the sock with a push and a step with another foot forward. After that, put the push leg completely on the surface and we will roll out the other foot. Run 10 focate for 1 approach.

Strengthens muscles rear surface Berder and ICR, trains endurance. Pushing the legs occurs when the push foot is straightened, and the mahovy bent in the knee and moved forward.

Landing is done on the entire foot. It is impossible to land on the heel. Work with hands as when running. A small tilt of the body is possible. You can replace jumps on the rope. Each approach is performed 15-20 seconds.

Running jumps (multi-day)

It helps to strengthen the leg muscles and increasing the speed of the runner. Move with each step forward, bouncing every time. Move with hands like when running. Exercise is performed 15-20 seconds

Strengthens the leg muscles, strengthens the push of the foot. Running is performed with straightened knees and legs at a step are at an angle of 45 degrees. Each time the stop of the support leg is actively lowered to the surface and the feeling of moving by jumping is created. Hands move as when running. One approach is performed 20 seconds.

Strengthens the muscles of the back, press, buttocks, rear surface hip. It is aimed at improving coordination, contributes to the development of peripheral vision.

Did you know? Specialists believe that human health depends almost by almost 50% precisely from the lifestyle, 20% of the external environment and ecology, 20% of heredity, 10% of the health level.

Run back, bending your leg in the knee and making a step back. The stop is encountered with the surface of its front part, then the rolls are done. Without making completely rolling, take a step back the second foot. Exercise takes 20 seconds for one approach.

Running in a scratched step

Makes more mobile hip joint, strengthens the muscles of the foot and hips. We make a step towards one foot, and the second take a step for the first leg. Again, make a step towards the first leg, and then again step by the second foot, which is already put ahead of the first leg.

Exercise is performed first with the right leg on the right side of 15 seconds and then from the left foot in left For each approach.

Video: Schedule running in a crossed step

Walking on socks with raising straight legs

Exercise is worked out ilicor muscles, trains the lower press and lumbar muscles. We throw a straight leg forward, touching her sock opposite hand. Stop stretched over. We lower the leg, making a step, and repeat the movement with the other foot. Make 10 times each foot.

Strengthens the muscles of the foot, the rear surface of the hip and muscles that bend the hips, trains endurance. Almost the same movements are made as when running with high-dimensional knees, but after the thigh takes the pelvis level, the shin is thrown forward and becomes the surface.

The supporting foot immediately after jolts is slightly recorded, and then begins to throw out the thigh forward and the movement is repeated, but already with it. The race in this way is performed 15-20 seconds for one approach.
Involved muscles when running and riding a bike

Healthy lifestyle

A healthy lifestyle (abbreviated zoom) is aimed at preventing and improving health with the help of proper nutrition, sports, spiritual equilibrium and refusal of bad habits.

The heading the following elements contains:

charging from childhood healthy habits;
external habitat - Ecology, safety and so on;
full rejection of harmful habits - alcohol, drugs, tobacco and so on;
rational nutrition - balanced and high-quality food;
physical activity - sports (running, gymnastics, yoga, etc.) taking into account age and physiology;
individual hygiene;
hardening the body;
emotional condition;
intelligent self-sufficiency - the ability to learn and use information to optimize actions under different circumstances;
the spiritual state is the ability to determine the goals for life, optimistic attitude.

Video: Rules healthy image Life Sports or physical education pledge of good health. Running classes have a positive effect on the metabolic processes in the body and the nervous system.

To achieve and improve sports results, athletes, achieved success, recommend adhere to the following advice:

overcome obstacles. There is always an excuse for harmful habits. Passion, and other harmful substances for the body, as well as manner of behavior, a detrimental psychological attachment - all this leads to a mental or chemical impairment of the balance in the body. Psychology will help to abandon bad habits and products. It is necessary to deal well for the reasons for such addictions;
support for loved ones.It is very important that close people shared and support your views and desire to achieve results in sports, and also understood that it would take time and strength to do;
go to vegetable food. Many famous athletes prefer vegetarian food. It contributes to an increase in energy, concentrates attentiveness, improves mood, promotes good sleepAnd also normalizes pressure and reduces cholesterol levels.
The vegetable menu also contributes to weight loss, and athletes helps to quickly recover after occupying running and reach the best indicators. Food of plant origin is an excellent way to strengthen your body;
try to avoid purchases of harmful products. To do this, avoid central shelves in supermarkets. So sometimes I want to buy an appetizing look, but not useful food, so try in large supermarkets approach the shelves with grain, vegetables and fruits;
follow the improvement of the results. Check the achievements of intermediate purposes, praise yourself for it, proud of your results. This is quite strong motivation;
training should be correct. It is very important to pick up good coachwho follows the workouts gives reasonable tips. Beginners are often overwhelmed during training and during recovery processes than harm to their body. To work out stamina, it is necessary to not be recycled during sports and ensure that the pulse does not exceed the allowable (aerobic) threshold;
never retreat. Only 10% of people adhere to diet. One of the reasons is that the first 6 weeks of a kilogram are rapidly lost and people think that the weight will continue to fall without problems. But the weight loss process is then reduced, and the motivation falls. Therefore, it is important not to despair and go further. It should always be aware that the harder it becomes to achieve the result, the stronger the motivation is reduced and more difficult to improve. But remember, if it became hard that this is the right path. Do not despair and everything will work out.

Video: How to start leading

Proper food for running

Special meals when running provides support for the body. Reception of food on the eve of running is of great importance.

When choosing products for breakfast, you can use such tips:

An important point is meant after running. Immediately immediately after the run, it is not worth a meal, the activity of the gastrointestinal tract during this period is reduced.

Video: Food before, during and after running But to quench your thirst, as well as to maintain the balance of carbohydrates, it is recommended to drink a glass. You can also stop your choice on a milk cocktail, sweet tea with cookies or chocolate candy.

After about half an hour after the sport, you can take food. The amount of carbohydrates needed in the diet after taking the run must comply with the following proportions - approximately 0.8-1.5 g per 1 kg of total weight, and the protein should be about 25 g.

First of all, it is cereal prepared from, on milk with the addition of raisins, etc. In 100 g of such a 70 g of carbohydrates and 10 g of protein. Potatoes, flour, meat products, honey and jam will also provide all the necessary substances. Great success Enjoy sports nutrition.

after occupying on the run, half of the runer of the charge and a special complex with amino acids of 5 g of BCAA is carried out. This not only quench thirst, but also restore energy reserves, activates insulin production;
after 1/3 hours it is necessary to make a reception in an amount of 500 mg to protect cells muscular mass from oxidation products that occur during exercise;
after 60 minutes after eating food additives need to be taken special complex In the form of dry mixes, cocktails, high protein or protein bars with carbohydrates.

To intensively play sports and maintain the trained body in good condition It is important to balance your diet taking into account physical exertion.

Selection of comfortable clothes and shoes

Clothing for running on the run, first of all, should be comfortable, do not shy movements. Appearance Clothes (how fashionable, beautiful, color scheme) depends on the personal preferences of the owner. The choice of clothes for running directly depends on seasonality.
So in the summer at the air temperature on the street from +20 to +32 degrees, clothing needs to be chosen easier. Girls can choose a light surface or a sports swimsuit, cycloshes, and men are better to stop their choice on shorts or safts.

Well fit and t-shirts with jerseys. Budget option There will be a cotton T-shirt, but it should be noted that the cotton absorbs and holds sweat, and because of this, the appearance of the smell is possible.

T-shirts should be avoided, which are strongly tightened torso, so as not to provoke irritation and damage to the skin. If the tools allow, it is best to choose a special T-shirt special for sport for sports, the fabric that does not absorb moisture and uses well the air, and does not prevent the sweat to evaporate from the skin.

To protect against sunlight in the heat, it is recommended to wear a headdress. For this purpose, the bandana is perfect for this purpose, it does not blow away with the wind, and it does not flit at workouts. At air temperature + 10-20 ° C, a sports suit from light tissues is recommended.

Video: What to run on the street in winter, autumn, in summer

If sports is often happening in the evening, it is advisable to buy a sports suit, a jacket, a T-shirt or a shirt, shoes with reflective stripes in front and rear. IN winter For running on run, you need to choose clothes that will warm in the cold, but it is a convenient, non-refinery movement.

At air temperature from -15 to + 10 ° C, in addition to T-shirts, it is worthwhile to wear a sweatshirt or light sports jacket. The head must be insulated, putting knitted hat. When a strong cold wind blows, it is better to warm up, pursued a sweater under the jacket.

With street temperatures below -15 ° C, it is better to wear a warm sweater from wool, warm socks and gloves to protect the limbs from the frost. Sneakers need to tightly lace up so that the snow does not get into them. Good to wear protecting in cold thermal underwear.
When Frost's street is below the minus 25 ° C, it is better to run only well-prepared runners. You need to get dressed still warmer - woolen sweater, jacket-Anorak. In addition to warm gloves and socks, it is recommended to protect the face to avoid frostbite to the skin.

Sneakers will fit well as shoes for sports activities. It should be noted that the shoes should be comfortable and not close. In the summer in the heat it is better to choose more light sneakers, and in winter warm with a thicker sole that does not harden in the cold and therefore remains flexible.

Do not purchase expensive shoes, it is important that it is comfortable and has depreciated qualities. If the running process occurs on asphalt, then sneakers are required to be with a thick sole, having double shock absorbers in the heels area and fingers.

Well-chosen sport shoes Protects the musculoskeletal system athlete from the load vertically during the running process. It is not recommended to run in dies, ballet shoes, moccasins and other shoes having a subtle sole.
Such shoes will only increase the burden, as well as delivering serious inconvenience. Shoes, boots and boots are not fully suitable for running. Well-chosen clothing and running shoes will not only create more comfortable conditions for classes, but also help to avoid injuries.

Did you know? In 1961, the Australian Sheeppot Klmff Young won the ultramaraphon from professional runners, although he first participated in competitions on the run. He ran in five days, 15 hours 4 minutes (875 km). At first he lagged behind, but, saving on a dream, broke out forward and won. He was habitually not sleeping for a long time, engaged in grazing sheep.

To become a good runner, you need to regularly and properly train, monitor health and nutrition. This will help to achieve certain results in speed, reduce weight, strengthen general state organism.

Of course, running is a great way to quickly lead yourself to the form. That's just done if you do not like to run? Or do you have no time and the desire to go on a jog? "Challenger" knows the exit. Just do at home here is this fat burning workout, and you will be surprised how quickly come into shape.

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Burpi includes both bar, and jumping, and pushups, and tilting forward. This endurance exercise is working out really the whole body. Start performing it slowly, gradually increasing the tempo. For the maximum result, try to make 50-100 Berpi during the day (if it is difficult to do at a time, divide this amount into several sets of 15-20 repetitions in each), and after a week in the mirror you will see an excellent result. And yet.

What to do: Stand straight, legs on the width of the shoulders. Bend your knees, pose as low as possible, put your hands on the floor. From the pose of the squat jump into the focus of lying. Spit, then return the legs in the original position, straighten the knees and make a jump, clapping in your palm above your head.

2. Jumping on site with high knees

Who would have thought that the exercise for which you only need a square meter of free space, can replace a whole run? In fact, it burns calories with terrible speed. You only need to fulfill it. While you jump, try to touch your knees to the elongated hands as often as possible. The higher the knees, the closer your six cubes. Make so many jumps as you can.

What to do: Stand up and slightly bend your knees, keep your hands at your chest level, elbows bent, palms are directed to the floor. Make a shallow crieper and jump sharply, try to touch your palms with your knees. Landing is no less important: bend the legs again and break them up to sink and not get injured.

3. Jumping with a rope

The fat burning training with a jump perfectly burns calories and rapidly increases endurance, and instantly increases the pulse, thereby helping to say goodbye to the extension. An hour spent with a rope will burn about 700 calories, so perform several sets for 5-10 minutes during the day.

What to do: Quietly, slowly, jump through the rope on two legs for a minute. If you want to diversify jumps, perform various variations ().

4. Skalolaz

it classic exercise Endurance is actually stunningly working on the whole body. Only if you do it really correctly. This is a little later, but still tell you that you strengthen your hand, press and buttocks. In general, all that concerns us most. Make several sets for a day 50 times. You will get tired, how to get started! And immediately feel how quickly becoming slimmer.

What to do: Stand on all fours, hands should be slightly ahead of the shoulders. Stop your left leg forward, touch your chest, and straighten and straighten the heel. Then jump and change the legs in places, holding hands there, on the floor. Repeat the exercise, but remember that the weight should be distributed across all the points of the support, and not only "go to bed" to the forward leg.