The jump rope is a very affordable and simple sports equipment. With the help of a jump rope, you can develop endurance in yourself, for this you need to exercise regularly, gradually increasing the load.
It is necessary
- -skipping rope
- -comfortable sports shoes
- -sports suit
- -place for classes
Instructions
Step 1
Before you start jumping rope, you need to warm up all the muscles well, so we start with a simple warm-up: head rotations, arms, torso twisting, bends, squats, kicks, feet rotation. After the warm-up, you need to do a run, at least 1 lap around the stadium or 500m.
Step 2
Having done a warm-up and a run, you will completely warm up your muscles, so you can start jumping. Since jumping is aimed at developing endurance, you need to increase the load daily.
1 day (introductory).
2 minutes on the rope - legs together, 1 minute break, 1, 5 minutes on the rope - legs together, 1 minute break, 2 minutes on the rope - legs together, 1 minute - jumping with a change of legs, 1 round of running around the stadium.
Step 3
2nd day.
5 minutes on the rope - legs together, 1 minute break, 4 minutes on the rope - legs together, 1 minute break, 3 minutes on the rope - legs together, 2 minutes - with a change of legs, 2 laps of running around the stadium.
Step 4
Day 3.
6 minutes on the rope - legs together, 1 minute rest, 5 minutes on the rope - legs together, 2 minutes - alternate change of legs, 3 minutes - legs together, 2 laps of running around the stadium.
Step 5
Day 4 (we shorten the break).
10 minutes on the rope - legs together, 30 seconds break, 5 minutes - legs together, 5 minutes - with a change of legs, 1 minute - with acceleration, 3 minutes - with a change of legs, 30 seconds break, 30 seconds - on one leg, 30 seconds - on the other, 2 laps of running around the stadium.
Step 6
Day 5.
15 minutes on a rope - legs together, 30 seconds break, 7 minutes - legs together, 5 minutes - with a change of legs, 1 minute - with acceleration, 5 minutes - with a change of legs, 30 seconds - on one leg, 30 seconds - on the other leg, 1 minute with acceleration, 2 laps of running around the stadium.
Step 7
Day 6 (remove the break).
5 minutes - on two legs, 5 minutes - with a change of legs, 5 minutes - on two legs, 5 minutes - with a change of legs, 5 minutes - on two legs, 5 minutes - with a change of legs, 2 minutes - with acceleration, 1 minute - on one leg, 1 minute - on the other, 3 laps of running around the stadium.
Step 8
7th day.
As on day 6, but after every 10 minutes, 1 minute of acceleration jumps is added.
