Complex of exercises with a skipping rope

Of course, we all know how to swing the press , legs back - lie on the floor (on your back or on your stomach) and make the appropriate twisting. But the problem with these effective exercises is that they get bored very quickly (especially if you do them without a coach), so training becomes less and less frequent ...

In such cases, you need to add some equipment - the simplest, is to perform the same set of exercises with a skipping rope . Jump in this case is not necessary - the effectiveness of the exercises with a rope is due to the presence of this attribute.

The charm of a detailed kind of programs and exercises with a skipping rope is that in order to jump on a rope, you need a lot of space, and in an apartment with low ceilings and sideboards on all sides for some reason you do not want to jump particularly. So, our complex is the application of an unused "simulator", plus, of course, weight loss.

A simple set of exercises with a rope

1. The legs are wider than the shoulders, the knees are half-bent, the rope is held on elongated arms, the brushes are shoulder-width apart. Squat, inhale - raise your hands with a rope over your head, squat - exhale, lower the rope down.
2. Hands with a rope up, step to the side with the right foot - the legs are crossed, the right foot on the toe is the breath, we return to the FE - exhalation. Repeat the same to the left and alternate on both sides.
3. Pull the rope in your hands, take it back behind the shoulder blades, pull it out - this is our PI. Move your hands with the rope forward to the level of the chest, do a tilt head to shoulder, rolling the pin back, then forward and tilt your head to the other side. We alternate.
4. Pull your arms forward, knead your torso - do turns with a body with squats.
5. Take the rope back, legs together. Pull the rope up, tilt forward, lowering the skipping rope on the floor - legs straight, hold in this position and repeat several times.
6. Wide stand, we get the rope behind the shoulder blades, the belly is tightened - we make the slopes to the right, to the center, to the left, and we stretch out our hands and rope upwards.
7. Complicating - at each slope we stretch our arms forward and take them back - tilt to the right, then hands behind back, tilt to the center, hands behind back, tilt to the left and hands behind back.
8. Collect the feet, pull the rope over your head. We make the ascent of the bent leg and "towards" the leg moving the rope, lowering the legs, pulling the rope upward. Alternate the legs, first perform 4 steps forward, then 4 steps to the side with a return after each step to the center.