Jump rope to fat burning
Jump rope could make your body beautiful.
Jump rope to fat burning - Who says the process for a more beautiful body that would cost so much?
If you know how, with even the simplest equipment such jump rope, ideal body can be formed. We are ready to share how easy and cheap sculpt muscles. What about the place? You can use the living room at home as a training area. Are you ready? Let’s workout!
Tools required:
Jump rope, resistance tubes, a pair of light dumbbells 2-3 kg (light dumbbells), a dumbbell weight 5 kg (heavy dumbbell), stability ball.
Fitness also invite Jackie Warner, renowned fitness trainer in the U.S. to show you how to change the living room into circuit training area. It must be a prime your body silhouette. “In a gesture this time, you put on some muscle at the same time, stimulate the heart and body to work harder. So you can burn more calories even after the process was over body, burning calories can still take place, “explained Warner.
If so, no need to think long again, immediately prepare your sport equipment i.e jump rope, follow the circuit training, interspersed with 30 seconds jump rope – or any other cardio exercises: jumping jacks – each do 2 movement formation. After a thorough practice 10 movements, repeat the exercise again this circuit from scratch. Ready to become slender quickly? Simply Pull off the old coffee table in the living room and immediately behind this page.
1. Squat kickstand
Equipment: Jump rope
Target: buttocks, hips, legs
Make a circle with a jump rope on the floor (see photo). You are standing in the middle of the circle, open legs hip-width apart, bend your elbows 90 degrees, place it on the side of the body.
Right foot step diagonally backward, out of the circle.
Bend your right knee 90 degrees, squats while leaning forward and straighten your arms to the extent hips forward, palms face down, keep your left leg straight, heel remains on the floor.
Right foot back to starting position. Perform 15 reps or continue to do for 30 seconds. Switching sides repeat.
2. Flye Bridge
Equipment: Light dumbbells
Target: chest, buttocks, hamstrings
Lying on your back, bend your knees, soles of feet flat on the floor, both hands hold 2-3 kg dumbbells, arms open to the side, parallel to the shoulders, palms upward.
Lift hips so body forms a straight line from shoulders to knees, while you straighten your arms above your chest, palms facing each other.
Hold for a count, then lower body, back to the starting position.
Perform 15 reps
Jump rope 30 seconds.
3. Weighted Swing
Equipment: Heavy dumbbells
Target: shoulders, back, buttocks, legs
Stand up, open the legs as wide as possible, toes pointing slightly to the side, his left hand holding a heavier dumbbell, 5 kg, put in front of your hips, palms leads to the body.
Squat, keeping knees behind your toes, swing dumbbells backwards between his legs.
Standing quickly, while bring your left arm forward to shoulder height. Then quickly, back to squat position. Perform 15 reps or keep practicing for 30 seconds.
Switch sides, repeat.
4. Punches
Tools: Resistance tube
Target: shoulders, chest, abdomen
Associate resistance tube at home pole, set the height sedada, both hands holding the handle tube, bend your elbows, place it on your side, palms downwards.
Stand strong, keep your hips still pointing forward, then turns right and left hand move forward, pull the shoulder-high tube resistance.
Each hand to do 15 reps, or keep practicing for 30 seconds.
Jump rope 30 seconds
5. Ball Pike
Equipment: Stability ball
Target: shoulders, lower back, abdomen
Facedown on the ball, the thighs on top, palms on the floor straight with shoulders, arms straight (body form a straight line from head to heel)
Slowly, push your body forward, lift your hips, keeping legs straight and your body forms a V upside down. Tip simple: bend your knees toward your chest so that the ball coming toward you.
Hold for a count, slowly return to starting position. Do 15 reps.
6. Hopscotch
Equipment: Jump rope
Target: abdomen, buttocks, legs
Form a circle with a jump rope on the floor.
Standing at the left circle. Open feet hip-width apart, hands clenched in front of the chest. Right foot jump into the circle, not lock knee, then bring left knee to the chest.
Lower right leg and left foot jump out of the circle take the right knee to the chest, that’s a matter of repetition.
Perform 15 reps or keep practicing for 30 seconds.
Jump rope 30 seconds.
7. Balanced Biceps Curl
Equipment: Light dumbbells
Target: biceps, abdomen, buttocks, legs.
Both hands hold 2-3 kg dumbbells, arms at your sides, stand with your left leg, while bending your right knee and lift your hips as high.
Take the burden to shoulder, while lower body, perform single-leg squats.
Return to starting position. Do 15 reps. Switch sides, repeat.
8. Rainbow Lunge
Equipment: Heavy dumbbells
Target: shoulders, back, triceps, buttocks, legs
Starting Position: standing, open legs hip-width apart, both hands holding the ends of 5 kg dumbbells, straight above the head, bend your elbows 90 degrees, so that the dumbbells behind your head. Tip is easy: for beginners just use a lighter dumbbell.
Lunge left foot forward, bending both knees 90 degrees while you straighten your arms above your head, then bring arms to chest-high front.
Push back the left leg to the starting position, bring the load to the top of the head, bend your elbow to position the load in the back of the head.
Do 15 reps. Switch sides, repeat.
Jump rope 30 seconds.
9. Squat and Row
Tools: Resistance tube
Target: biceps, abdomen, buttocks, legs
Associate resistance tube in pole home, set waist high position. Stand facing the pole, both hands holding the handle tube, open your legs hip-width apart, arms straight and tight rope.
Perform squats, bending knees 90 degrees, while you pull the handle closer to the chest tube, elbow straight back.
Return to starting position. Perform 15 reps or keep practicing for 30 seconds
10. Core Twist
Equipment: Stability ball
Target: shoulders, back, stomach, Obliques, thigh
Facedown on the ball, both shins on it, palms on floor, arms straight below the shoulder (body form a straight line from head to heel.
Tighten your abdominal muscles, open the second leg on the ball.
Keep your shoulders still pointing forward, slowly move the ball to the left and right.
Do 15 reps.
Jump rope 30 seconds.
Jump rope and cheap equipment could make your body beautiful.
Prepare jump rope now.
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