Тренировки со скакалкой

Упражнения со скакалкой можно делать в качестве разминки или основной тренировки. Выполняя их, повышается выносливость, снижается риск травм и улучшаются результаты бега

Тренировки со скакалкой

Упражнения со скакалкой можно делать в качестве разминки или основной тренировки. Выполняя их, повышается выносливость, снижается риск травм и улучшаются результаты бега. Используя скакалку, можно укрепить мышцы без интенсивных нагрузок на суставы. 

Преимущества данного вида упражнений

1. Улучшается общая физическая форма. Тренировки со скакалкой часто используют теннисисты, бегуны, футболисты и боксеры. 

2. Вырабатывается ловкость и улучшается координация движений.

3. Крепчают и становятся красивыми икры.

4. Повышается частота шага и увеличивается скорость.

5. Сжигаются лишние калории. Прыжки на скакалке в течение 10 минут (не менее 120 прыжков за 60 секунд) равносильны получасовой пробежке трусцой. 

6. Можно улучшить спортивные показатели без интенсивных нагрузок.

7. Упражнения можно выполнять практически в любой обстановке.

Представители науки из США провели исследование, чтобы выяснить, как тренировки со скакалкой влияют на сердце и сосуды. Добровольцами были молодые люди сильного пола (92 человека). Их поделили на 2 группы, одна из которых делала ежедневно получасовую пробежку, а вторая – прыгала на скакалке в течение 10 минут. Спустя 1,5 месяца все участники проходили тест на уровень физической подготовки с учетом функционирования сердца и сосудов. В результате у всех добровольцев были похожие данные. 

Дальнейшее изучение этого вопроса показало улучшение работы сердца и сосудов у мужчин, которые регулярно тренировались со скакалкой. Еще в одном исследовании было выявлено, что женщины, которые предпочитали данный вид тренировок ежедневно по 5 минут в течение месяца, повышали свою продуктивность и нормализовали частоту сердечных сокращений. 

Тренировки со скакалкой

С чего начать?

Если ты решил освоить скакалку, применяй ее сперва для разминки перед основной тренировкой. Оптимальное время на разогрев – 5 – 10 минут. Когда ты заметишь повышение выносливости, время можно увеличить до получаса. Кроме того, можно применять разные варианты прыжков: с перекрещиванием, сменой ног и т. д. 

Программа для начинающих

Эта программа несложная и в то же время эффективная. Состоит она из следующих упражнений:

1) 10 обычных прыжков на обеих ногах;

2) 10 прыжков сперва на одной ноге, потом столько же на другой;

3) 20 прыжков с чередованием ног;

4) За один подход получается 50 прыжков. Можно выполнять от 3 до 5 подходов. 

Упражнения для продвинутых

1) Заранее запланируй количество подходов. Прыгай 3 минуты и 1 минуту отдыхай. 

2) Сделай 10 прыжков и кратковременный отдых, потом выполни 20 прыжков и передышка. В таком темпе увеличивай количество упражнений по нарастающей до 100 раз. После этого уменьшай их на 10 раз при каждом подходе. 

3) Интенсивные и скоростные прыжки 20 секунд, потом десятисекундная передышка. В таком темпе нужно сделать 10 подходов.

4) Сперва сделай бурпи, а потом на скакалке 50 прыжков. В каждом подходе делай меньше бурпи, но при этом выполняй 50 прыжков. 

5) Чередуй прыжки на скакалке, приседания и отжимания в течение полминуты. 

Вот, в принципе, и все особенности тренировок со скакалкой. Ничего сложно нет, а эффект не заставит себя долго ждать. Выполняй упражнения в любое удобное для тебя время, и увидишь, как улучшается выносливость и физическая форма.

ЕЩЕ ПО ТЕМЕ

Тренировки со скакалкой

Скакалка — эффективный тренажер

Скакалка — эффективный тренажер

Девочкам такой эффективный мускульный тренажер ни к чему, но в то же время они настолько его застолбили, что взрослые дяденьки стесняются им пользоваться.

Тренировки со скакалкой

Комплекс тренировок в домашних условиях

Комплекс тренировок в домашних условиях

Если ты еще не решился приобрести абонемент в фитнес клуб или тренажерный зал, то эта статья для тебя

Тренировки со скакалкой

Прыжки через скакалку – надежный способ избавиться от голода

Прыжки через скакалку – надежный способ избавиться от голода

Оказалось, что вертикальные прыжки (которые удобнее всего совершать со скакалкой) успешно снижают гормон аппетита в организме

Источник: menslife.com

34 комментария

  1. I truly wanted to make a simple word so as to say thanks to you for all of the nice pointers you are giving out at this site. My prolonged internet investigation has at the end been recognized with really good knowledge to write about with my guests. I would point out that we site visitors are unequivocally fortunate to live in a superb site with so many marvellous individuals with interesting tactics. I feel truly blessed to have encountered your weblog and look forward to plenty of more enjoyable times reading here. Thanks a lot once again for everything.

  2. I not to mention my pals have already been looking at the excellent hints found on your website while at once I had a terrible feeling I had not thanked the website owner for those tips. All of the young men are actually absolutely warmed to study all of them and have in effect without a doubt been using them. Thank you for getting simply considerate and then for opting for variety of tremendous issues most people are really wanting to understand about. My very own honest regret for not expressing gratitude to you sooner.

  3. I’m just writing to make you understand what a helpful experience my princess had browsing your blog. She learned some pieces, with the inclusion of what it’s like to possess an awesome teaching mood to have other individuals without problems know just exactly selected specialized subject matter. You truly surpassed our expectations. I appreciate you for showing the beneficial, trustworthy, edifying and also unique tips about your topic to Mary.

  4. I would like to express my appreciation to you just for bailing me out of this type of circumstance. As a result of surfing around through the search engines and seeing recommendations which were not powerful, I believed my life was well over. Being alive devoid of the strategies to the issues you have resolved through your website is a crucial case, and the kind that could have negatively affected my entire career if I hadn’t encountered your blog. That know-how and kindness in handling all the stuff was priceless. I don’t know what I would’ve done if I hadn’t come across such a thing like this. It’s possible to now look forward to my future. Thank you so much for your impressive and effective guide. I will not be reluctant to endorse your web sites to anyone who would like guidance about this area.

  5. My spouse and i got peaceful that Jordan managed to deal with his analysis through the ideas he got while using the site. It is now and again perplexing to simply find yourself releasing tips and tricks the rest may have been trying to sell. And we consider we have got the blog owner to thank because of that. The most important illustrations you made, the simple site navigation, the friendships you will make it possible to instill — it’s got everything remarkable, and it’s facilitating our son and our family do think this topic is cool, which is very mandatory. Thank you for the whole lot!

  6. I precisely wished to thank you very much yet again. I am not sure what I could possibly have implemented in the absence of the type of aspects revealed by you directly on such area of interest. It absolutely was the challenging situation in my position, nevertheless witnessing the very skilled approach you processed the issue forced me to weep for delight. Now i’m grateful for your guidance and thus trust you know what a great job you were accomplishing training many people through the use of your site. Most probably you’ve never encountered all of us.

  7. I would like to express some appreciation to this writer just for bailing me out of this particular challenge. Right after browsing throughout the world-wide-web and coming across tips that were not pleasant, I was thinking my life was over. Living devoid of the answers to the difficulties you have fixed as a result of your article is a serious case, and those that would have adversely affected my entire career if I had not encountered the website. Your own personal competence and kindness in handling almost everything was very helpful. I am not sure what I would’ve done if I had not come across such a point like this. I am able to now relish my future. Thank you very much for your skilled and result oriented guide. I will not be reluctant to endorse your web blog to anyone who should get tips about this topic.

  8. I wanted to create you one little bit of observation so as to thank you very much the moment again for your personal marvelous concepts you have documented at this time. This has been so tremendously open-handed of people like you to convey extensively what a lot of people would’ve sold as an electronic book to make some bucks on their own, most notably given that you might well have tried it if you ever wanted. These tips additionally acted to be the good way to realize that many people have the same dream like my own to know the truth way more in terms of this problem. I am certain there are thousands of more fun instances in the future for people who looked at your website.

  9. I simply wanted to say thanks yet again. I’m not certain what I could possibly have undertaken without these points revealed by you on such a situation. It actually was the hard issue in my opinion, but viewing the expert strategy you dealt with the issue forced me to jump with delight. I am happy for your assistance and in addition hope that you realize what an amazing job that you are accomplishing educating other individuals using your web page. Most probably you’ve never encountered any of us.

  10. I want to voice my affection for your kind-heartedness supporting all those that require help on this important issue. Your personal commitment to getting the solution up and down turned out to be especially good and have really encouraged those much like me to realize their objectives. Your new helpful publication entails this much to me and extremely more to my office colleagues. Thanks a lot; from all of us.

  11. I want to show some appreciation to the writer for rescuing me from such a condition. Just after surfing through the the net and obtaining advice which are not helpful, I believed my entire life was well over. Living without the solutions to the difficulties you’ve resolved through your article is a crucial case, and the kind which may have negatively damaged my career if I hadn’t discovered your site. Your main natural talent and kindness in controlling all things was invaluable. I am not sure what I would have done if I had not come upon such a thing like this. It’s possible to now look ahead to my future. Thanks a lot very much for this expert and amazing guide. I will not be reluctant to refer the website to any individual who should receive support on this subject.

  12. I precisely had to say thanks once more. I’m not certain the things that I might have carried out without these tactics discussed by you relating to my field. It truly was a horrifying situation for me, but coming across the very specialised mode you solved the issue made me to leap for contentment. I will be thankful for this assistance and in addition wish you comprehend what an amazing job you happen to be getting into instructing the others with the aid of your website. I am certain you haven’t come across any of us.

  13. I want to show some thanks to this writer for rescuing me from such a issue. Because of surfing through the the web and finding tips which are not powerful, I thought my life was over. Existing without the answers to the issues you’ve fixed through your main website is a serious case, and the kind that could have in a negative way damaged my entire career if I had not noticed your website. Your personal natural talent and kindness in controlling all areas was excellent. I don’t know what I would’ve done if I had not come upon such a step like this. I can also at this moment look forward to my future. Thanks for your time so much for the high quality and effective guide. I won’t hesitate to recommend your web blog to anybody who needs to have care about this area.

  14. I actually wanted to write a simple message so as to thank you for some of the precious tricks you are sharing on this site. My extensive internet research has now been rewarded with brilliant facts to talk about with my contacts. I would point out that many of us visitors actually are rather fortunate to be in a good place with very many marvellous individuals with very helpful basics. I feel pretty happy to have seen the website and look forward to plenty of more amazing moments reading here. Thanks a lot again for all the details.

  15. I have to show my passion for your kind-heartedness for folks who must have assistance with this particular study. Your special commitment to passing the message along became surprisingly useful and has specifically made guys and women much like me to get to their pursuits. Your new valuable advice entails this much to me and still more to my peers. With thanks; from everyone of us.

  16. I precisely had to appreciate you all over again. I do not know the things that I would have undertaken in the absence of the type of opinions discussed by you over such subject matter. It had been a real intimidating scenario in my opinion, but considering a specialised tactic you dealt with that took me to cry for fulfillment. I will be happier for your assistance and sincerely hope you comprehend what an amazing job you’re providing instructing many people via your webpage. I know that you’ve never encountered all of us.

  17. I simply wanted to make a simple remark to express gratitude to you for those lovely suggestions you are giving out on this website. My extensive internet investigation has finally been compensated with reasonable tips to exchange with my pals. I would mention that we site visitors actually are extremely endowed to be in a wonderful network with very many lovely professionals with very helpful solutions. I feel very happy to have discovered your website page and look forward to tons of more pleasurable times reading here. Thank you again for all the details.

  18. I simply wanted to write a brief word so as to appreciate you for these nice hints you are writing here. My extensive internet search has now been honored with professional suggestions to exchange with my neighbours. I would declare that most of us site visitors are unequivocally lucky to exist in a perfect website with many perfect professionals with useful ideas. I feel very much happy to have come across the site and look forward to really more amazing moments reading here. Thanks a lot again for a lot of things.

  19. Thank you so much for giving everyone an exceptionally remarkable chance to read in detail from this site. It really is very enjoyable and also packed with fun for me and my office fellow workers to visit the blog not less than 3 times a week to learn the latest guides you have got. And indeed, I am also actually pleased for the beautiful things served by you. Certain two tips in this post are indeed the most efficient we have all ever had.

  20. I simply wished to thank you so much all over again. I am not sure the things that I would have undertaken in the absence of these basics shown by you about such area. This has been a traumatic condition in my opinion, nevertheless seeing the very professional form you solved the issue made me to leap over fulfillment. I am happy for your service as well as have high hopes you are aware of an amazing job you’re carrying out educating the rest all through your blog. I am sure you haven’t got to know any of us.

  21. I enjoy you because of each of your labor on this web page. Kim take interest in carrying out internet research and it’s easy to understand why. I notice all of the dynamic way you offer functional suggestions by means of this web blog and as well improve contribution from people on that area then our own daughter is in fact being taught a lot of things. Take advantage of the rest of the new year. Your carrying out a great job.

  22. I definitely wanted to write a small word to be able to express gratitude to you for all of the amazing tactics you are posting at this site. My particularly long internet search has at the end of the day been paid with high-quality concept to go over with my company. I would declare that many of us visitors actually are really endowed to exist in a remarkable website with many perfect people with good things. I feel very much fortunate to have used your webpages and look forward to really more brilliant moments reading here. Thanks a lot once more for all the details.

  23. I simply wanted to send a small remark in order to say thanks to you for some of the pleasant techniques you are giving out on this site. My long internet look up has at the end of the day been honored with awesome ideas to write about with my friends and classmates. I would say that many of us readers actually are quite lucky to live in a great network with many lovely individuals with very helpful methods. I feel quite blessed to have seen your website and look forward to so many more entertaining times reading here. Thanks once more for all the details.

  24. I actually wanted to compose a small message to be able to appreciate you for the awesome advice you are giving at this site. My time consuming internet search has finally been rewarded with reliable points to share with my family members. I would assert that many of us site visitors are really lucky to be in a fine network with very many marvellous people with insightful plans. I feel extremely lucky to have seen your entire webpage and look forward to tons of more amazing times reading here. Thanks a lot once again for everything.

  25. There are some attention-grabbing cut-off dates on this article however I don抰 know if I see all of them middle to heart. There is some validity but I will take hold opinion until I look into it further. Good article , thanks and we would like more! Added to FeedBurner as properly

  26. I enjoy you because of every one of your efforts on this website. My mom takes pleasure in going through investigation and it is obvious why. A lot of people hear all relating to the compelling mode you make efficient things via the blog and therefore encourage contribution from visitors on the point plus our favorite princess is truly starting to learn a great deal. Have fun with the remaining portion of the year. You’re performing a tremendous job.

  27. I intended to draft you one very little observation to be able to thank you very much again with your pretty methods you’ve provided on this site. It was extremely open-handed of you to make unhampered all a lot of folks would’ve distributed for an e-book to help with making some cash for themselves, even more so since you could have tried it in the event you desired. The solutions likewise worked to become good way to realize that someone else have the same eagerness just as my personal own to figure out a whole lot more in terms of this issue. I’m certain there are several more pleasant sessions in the future for those who discover your blog.

Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *