How to pump muscle and lose weight.
Jumping exercises and plyometrics have long proven themselves as a great way to get rid of excess fat. Experts offer class 11 exercises — with their help, you’ll tighten the body and give tone to the muscles of the legs.
Simulate jumping rope
Become straight, feet together. Straighten your shoulders, pull your stomach.
Like jump over the rope on two legs. If you have a skipping rope, use it. Breathe through your mouth. Do not bend legs at the knees, Pointe only on the toes, engage your calf muscles, land on your toes.
Jumping Jack
Stand straight, feet together, arms down. The blades is reduced, pull your stomach.
Bound, legs wide apart and spreading out his hands to the sides. The knee and toe facing the same way. Lower your heels to the ground. Do not lift the shoulders.
Return to starting position and jump again.
Jumping forward and back
Become straight, feet together, shoulders reduced. Tighten your abdominal muscles.
Slightly bend your knees and jump forward and back. Help yourself with the hands — bend them.
Jumping to the side
Become straight, feet and knees together. Tighten your press.
Jump in hand, it does not expand the case — where are the legs, back and looks of the case.
Simulate jumping rope — complicated option
Do the same as in the first exercise, only now raise the knees high. Tighten your abdominal muscles and does not take the case back.
Burpee
Become directly, feet on width of shoulders.
Squat until you can put your palms on the floor. Transfer the body weight on your hands, perform jump kicks ago. Do push-UPS, then jumping pull feet to hands.
Straighten up and jump up, making the cotton over his head.
Running to the side
Become directly, feet on width of shoulders. Start to run, but not forward and from side to side, while raising their knees high.
Jumping Jack with a broad statement of the feet
Stand straight, feet together, arms down.
Now jump, placing his feet much wider than shoulders and spreading out his hands to the sides. Land and do a squat. The knee and toe facing the same way. The abdominal muscles are tense. Does not take the case back.
Straighten up and then jump.
Squats with jumping
Become directly, feet on width of shoulders. Expand the socks out.
Do the squat — the knee and toe facing the same way, shift your pelvis back. Get down so that you could touch the floor with fingertips. Lower your heels to the ground. Does not take much case ago.
As soon as you sit down, push off from the ground and jump with their hands up.
Jumping Jack by tucking legs
Become straight, feet wider than shoulders, shoulders down. Tighten your press.
Alternately podhisita legs, widely placing feet. Pull heel to buttock. Do not expand the case. Dropping both feet on the ground, ensure that the knee and toe looked to one side.
Diagonal touch
Stand straight, feet shoulder width apart.
Tilt the back forward, raise your right leg in the opposite direction, left leg bent at the knee (knee is over the foot and over the heel better), the right hand touch the floor.
Jump out from this position up. During a jump, change foot. Now in the direction of a designated left foot and the left hand touches the floor. Don’t spend much time in each position — engage at a fast pace.
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