This short intense interval training for burning a giraffe skipping rope works through the whole body and helps burn calories and increase strength. Anytime, anywhere!
Outside gyms for crossfit and physical education classes, in recent for years it’s rare to see anyone doing a jump rope. AND very vain. It not only helps to increase the heart rate cuts and work up a sweat, but also the most inexpensive and mobile fitness equipment. It’s time to bring the rope back to gym and in your personal arsenal!
Read more: how to calculate the pulse for fat burning.
- Fat Burning Interval Training with a Skipping Rope
- The nuances of technology
- Double jump
- Knees push-ups
- Jumping rope with high hips
- Squat Lunge Jump
- Front-to-Side Jump Combination
- Rock Climber Exercise
Fat Burning Interval Training with a Skipping Rope
Training with a skipping rope takes only 12 minutes, which means it can be used regardless of your employment. Put her in a sports bag or a briefcase, and you can train like in a park, so in the gym, or even on vacation.
The key to such a training is maximum dedication to each 30 second interval. Should work to the limit of their opportunities to benefit most. Jump Jumping Slimming the highest possible intensity for you.
For training, you will need the rope itself and a timer. Set the timer to 18 intervals of 30 seconds with 10 second breaks between them. Right, relax 10 second at intervals, and work 30 seconds.
Perform the following exercises in turn with only three circle.
- Double jump (or single)
- Knees push-ups
- Jumping rope with high hips
- Squat Lunge Jump
- Front-to-Side Jump Combination
- Rock climber
The nuances of technology
Double jump
When doing double jumps, keep your hands close to the body and do not put your elbows. Keep a slight bend in your knees in jumping, no need to pull them to the chest in order to keep pace on throughout the interval.
If the double jump fails (for now), just do regular and keep training!
Knees push-ups
Push out, then in the upper position pull the knee to the elbow hands on the same side. Repeat for the second side. This one reiteration. Perform throughout the interval.
Jumping rope with high hips
This exercise is like running with high hips, only at the same time you will jump rope. Focus on raising the knee as high and fast as possible. Feels like it should be like a sprint!
Squat Lunge Jump
This is a great plyometric exercise for the lower body, which combines two movements in a lethal combination. Start with one lunge-jump on each leg, then jump out of low squats. This is one repetition. Do as much as possible before what time will come out.
It may be useful for you: the best types of squats for the buttocks.
Front-to-Side Jump Combination
This jumping variation will test your coordination at the same time. raising your heart rate. Jump over the rope placing one foot in front and the other behind. On the next jump swap legs.
Next, land on both legs together, and end with a wide setting legs. Then repeat the process: right foot forward, left leg forward, legs together, legs apart.
Rock Climber Exercise
In this exercise, we will do without a jump rope. Just good old core training. Keep your shoulders strictly above your palms, and your core muscles in voltage. Knees pull as high as possible in each rep and work at maximum speed!
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