Exercises for shapes who will give odds run. Complex of exercises with a rope jumping with a high raising knees

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 muscles abdominal press In voltage 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.

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 also.

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.

Keep the body in the form you need to all. And everyone chooses for itself the most suitable way. For some reason, it is often the first to turn the majority of people who want to bring the body into shape - running. However, there are at least 5 exercises that can be done at home or outdoors that will bring a figure more benefitthan running because they involve different parts of the body and provide comprehensive training Every time you perform them.

Berpi (Bourgo)

Berpi is good because they will use the Cor and improve endurance. The maximum speed of movement only implants the result. 100 Berpi will provide stunning changes in a week.

How to do: From the position of sitting in the jump, take the position of the bar, squeezed out once from the floor, immediately take the original position in the jump and jump up, at the same time raising your hands.

Jumping up with bent legs

To bring the body into a form, this exercise is indispensable. Conventional Jumps S. bending feet burn calories and improve endurance. Another plus of such exercises - they do not require a lot of space.

How to do: From the position of the semi-attendance, the jump is carried out during which the hands are drawn forward, and the legs bended in the lap (knees it is necessary to try to bring closer to the chest in the process of jumping).

Jumping on the rope

If you don't like jumping on site, the usual rope will help to bring the body into the form. Make jumps on the rope more interesting and useful for the shape, adding various variations in traditional jumps.

Running with a high raising knee

If you still prefer jogging, adjusting its effectiveness can be changed by the range of motion and / or speed. For example, you can try running with a high knee raising. This will bring the body into the form by burning more calories than with the usual run. Try alternating running with a high knee raising with usual during jogging.

Long jump

To perform jumps in length you need open space. The farther you jump, the more effective the exercise for the figure. Try to make 3 approaches of 10-20 jumps per day to strengthen the bottom of the body and the core. In addition, this exercise improves the balance and coordination of movements.

Skalolaz

This exercise is one of the most efficient and helps maintain the body in the form no worse than the rest, or even better. The exercise of the climbing improves blood circulation, strengthens the hands, muscles of the bark and legs. And it is not surprising, because the original position for this exercise is a plank, and alternate movements of the legs (your task is to "climb up the mountain", pulling around alternate knees to the chest) carried out with maximum speedwill provide the desired load and burning calories.

If you are not impressive by jogging as a way to maintain the body in the form, you have an excellent choice of exercises that will help to cope with the task of at least, or even more efficiently. If you do not exercise and decided to start them recently, do not try to immediately perform them as much as possible. Increase the load gradually how much it is for you - over time you will definitely become rushing and you can do more than at first.

Of course, running is a great way to quickly lead yourself in shape, but there are other effective methodsAnd now they will talk about them! 👇

Burpi

Execution technique:

stand straight, legs on the width of the shoulders;
bend your knees, lower the pelvis as low as possible, put the 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.

Jumping on the spot with high knees

Execution technique:

stand and slightly bend your knees, keep your hands at the chest level, the elbows are bent, palms are directed to the floor;
make a shallow critic and jump again, try to touch the palms' knees;
landing is no less important: Bend the legs again and break them to "sip" and not get injured