If buying is not possible to open the package and "try on" to the sports equipment, look at the following figures: with an increase of 167 cm, the length of the rope should be 250 cm, with 180 - 280 cm. Burning calories, jumping rope - a direct way to achieving your goal.
Straight backsides
We improve posture, strengthen the muscles of the back. Stand upright, legs wider than shoulders, fold the rope twice and, holding the ends, lead her behind her back. Slowly tilt forward, hold this position for 5 seconds. Keep your back straight. Return to the starting position. Skipping (jumping with a skipping rope) allows burning up to 1000 kcal per hour. With such training, the pulse rate increases, and if the technique is observed, the load on the joints is quite small. Jumping develops flexibility, posture, a sense of balance and coordination of movements. The work includes not only the muscles of the buttocks and legs, but also the muscles of the hands, shoulders, and the press. Do not forget about the contraindications: it's better to give up skipping if you suffer from hypertension, if there are problems with the cardiovascular system. Do our complex at least 3 times a week. Start jumping with a small frequency, gradually increasing the tempo. Land not on the full foot, but on the pads of the fingers. During movement, elbows are pressed to the sides, forearms and boils work.
«Rowing»
We strengthen the muscles of the shoulder girdle, develop the flexibility of the shoulder joints. Fold the rope twice and grasp the ends. If the rope is too long, wrap it around the wrist. Then start moving your hands, as if rowing one paddle alternately from each side. Circularly move the right hand to the right and up, the left - along the same arc to the right down. Carry out 1 minute.
Slopes aside
We strengthen the latissimus muscles of the back and muscles of the press. Stand up straight, fold the skipping rope twice and take in both hands, the grip is wider than the shoulders. Raise your hands straight above your head. Keep your back straight, tilt to the left, hold this position for 5 seconds. Return to the starting position and repeat the slope to the other side. Do not forget to hold the statics at the end point. Try to make the slopes as deep as possible. Make 10-15 slopes alternately in each direction.
Jumping on site
Develop flexibility, coordination, a sense of balance. Jump the rope forward, jump high. Then jump in place, jumping and changing legs.
Jumping aside
Develop flexibility, coordination, a sense of balance. Jump so that each time to land on the right, then to the left of the imaginary line on the floor. With time, increase the amplitude of movements.
Jumping leg cross
Develop flexibility, coordination, a sense of balance. Stand up straight, put one leg in front of the other - crosswise. Jump up and down, changing your legs.
Lifting of the lying body
Strengthen the press, stretch the muscles of the back of the thigh and lower leg. Lay down on the floor, legs bent, feet on the floor. Raise your right foot and put the rope on your foot, hands straight. Then lift and hold the body with a straight back at a distance of 40 cm from the floor while simultaneously straightening the right leg. Hold this position for at least 5 seconds. If possible, climb even higher and stay at the top point for the same 5 seconds. Slowly return to the starting position. Do 10-15 repetitions. If the exercise seems difficult, exclude too high rises.
Straight back
We develop posture, strengthen the muscles of the press. Lie on your back, legs bent at the knees, feet on the floor. Jump the rope behind your back, onto the line of the shoulder blades. Lift the body with a straight back. Hold the position for 5 seconds, return to the starting position. Do 15-20 repetitions.
Lifting the knees
Stretch the back of the thigh. Lie on your back, put the rope on your right shin. Pull the knee to the chest, pulling the rope on yourself, spread the elbows to the sides. Hold this position for 15 seconds. Return to the starting position, repeat with the other leg.