Training, training and again training... the only way to achieve a good result. As for exercises for the upper body � they are perhaps one of the most difficult and require much more effort than any other.

In this case, the painful post-workout effect can not be avoided, but it will have to endure for a brilliant result.

Training program. Features of the female body

The body of the weak half of the population tend to accumulate nutrients, which then have somehow to use. This happens on the hormonal level leads to an increase in muscle mass.

That is why one should clearly and carefully to follow the diet and diet, if necessary.

In addition, the muscles of the female body contain much smaller muscle fibers than men, therefore, to achieve a good result have a lot more to work on.

It is equally important to take into account the fact that the distribution of muscles in the female body and a disproportionately large part of them is in the lower body, so it is important to pay much attention to the top, to maintain it in form.

What are the exercises for the upper body?

Training can be organised in different ways. It all depends on your body type, goals and physical capabilities. The diversity of exercises, justified primarily by the fact that pumping in the upper body and have arms and a back, and chest.

All of these body parts plays an important role in creating a beautiful feminine image, so they need an individual approach.

Training program. Learn more about the exercises

If other parts of the body you can safely train at home, in the case of a set of exercises for the upper part without any special auxiliary materials and trainers just won't do

And the exercises are as follows:

• the first step is to warm up, after which you should proceed directly to the implementation of targeted exercises;
• act better from top to bottom, that is, to begin with training the arms, namely, the first exercise will be dumbbell bench press at an angle upwards in three divided doses for 20 times;

• the following exercise is designed to train the hands and muscles of the chest and is a rod shaped neck (3*20), which is performed in the supine position on the chest;

• in continuation to perform a bench press bar on flat bench 15 times in three steps (weight pancakes for the rod initially it is better to choose the minimum and increase it gradually);

• lever thrust to the belt browsing is also done in three steps, but at 20 times, this exercise helps you to train like the arms, chest muscles and back;

• the reduction of arms in the simulator is equally effective exercise and also allows you to train all muscle groups of the upper part, is performed in three steps for 20 times;

• straightening arms with the upper block also occur over twenty times three is fairly easy, but at the same time effective;

• bending of hands with dumbbells at the end will help you to balance the breath and strengthen the result of exercise.

Do not forget that the guarantor of success is only hard work and no one will not do for you what you must do for yourself. Don't leave on the later train and be beautiful!

Monday: Back + HIIT (Boxing)

1. In the gravitron Pullups - 4 sets of 12 reps
2. Pull the upper block wide grip superset with pull-UPS in the simulator wide grip to chest - 3 for 12
3. Pull the top block with a medium grip superset with pull rod in the slope to the belt in Smite - 3 for 12
4. Pull dumbbells in the slope of the superset with a thrust of the upper block on straight arms - 3 for 12

HIIT (Boxing): 5 sets of 90 seconds work and 30 seconds of rest between sets.

Tuesday: Legs (Quads and hamstrings)

Warm-up: leg extension 3 sets of 20 reps

1. Squat 5 8-10 reps
2. Walking lunges 3 15 superset with walking sideways with the band on the leg (resistance band) 3 for 12
3. Eg Press 4 for 12
4. Leg Extension 4 12-15 reps
5. Bending down in the simulator 4 to 10
6. Flexion of the legs while sitting in the simulator 3 at 12 superset with dead deadlifts with dumbbells 3-12 reps
7. The Rise of standing calves - 5 to 15
8. On up the calf sitting - 5 to 15

Wednesday: Cardio.

25 minute walk on the treadmill on an incline.

Thursday: Shoulders and triceps + HIIT cardio

1. Bench press bar off shoulders - 4 sets of 15 reps
2. Alternately lifting the dumbbells to the sides 4 to 12 repetitions on each hand
3. Of Arnold Press superset with narrow grip pull - 3 for 15
4. Lift the hands to the sides on the lower block 3 for 15
5. Raising the hands in the slope at the rear of the Delta - 4 to 12
6. The Crossover on the back of the Delta - 4 to 15
7. Press the cable down in the block 3 at 12 superset with push UPS off the bench for triceps - 3 for 15

HIIT (Boxing): 5 sets of 90 seconds work and 30 seconds of rest between sets.

Friday: Back of the thighs and buttocks.

1. The movement of feet in a block 3 for 15
2. Sumo deadlift - 4 x 10
3. Attacks in the simulator Smith - 3 for 12
4. The Diversion legs back in Smile - 3 for 15
5. Lying leg curl - 4 to 12
6. The rod Pushes the pelvis in the bridge 4 at 12 superset with dead deadlifts with dumbbells 4 to 15
7. Breeding hips 4 at 12 superset with walking sideways with elastic at the hips 4 to 12
8. Lead leg back on all fours with gum - 3 for 15

Saturday: day off.

Sunday: Back of the thighs and buttocks.

1. Bench press with one foot - 4 to 12 on each leg
2. Deep squats in the simulator Smith - 4 for 12
3. Lunges with foot on bench Smitte - 3 for 12
4. Deadlift with a broad statement of the feet 4 at 12 superset with UPS with fixed feet (glute-ham raises) - 4 x 10
5. Overtures in the simulator Smith - 3 for 12
6. The Diversion legs back in the block 3 for 15
7. Abduction feet to the side in block - 3 at 15

Preserve not to lose.

1 week of workouts without fanaticism (stretched after birth, the belly can be turned into a flat stomach, and flabby legs-inflated)

• lower abs 3 sets of 10 times
• upper press 3 sets of 10 times
• squats 3 sets of 10 times (one of them with the weight I squat with a child on the neck-10 kg)
• stand on the blades 1 min
• pressed from the prone position 2 sets of 15 times
• lunges 2 sets of 8 times
• wrap 3-5 minutes a day
• bridge (30 sec-1 min)
• supine exercise scissors (1-1,5 min.)
• -bike lying on the back (head should be on weight and not on the floor)
• lying on your side lift both legs simultaneously (5-8 times on each side)
• exercise the cat with the bench press (focus on elbows)
• jump rope 50-70 jumps
• running in place as high as possible lifting your leg to the stomach
• All exercises do in the morning, 30 minutes after drinking a glass of water with lemon. Breakfast an hour after workout.

On the night:

• lower abs 10 times
• upper press 10 times
• relaxation of the back muscles on the ball with dots

To do 6 days � 7th day off.

Belly left-formed oblique muscles. Stretch marks after childbirth no. The thighs and calves becomes uprose, not the formation of cellulite. The chest also becomes more elastic.

Exercise 1. Squat on one leg Stand up straight, feet on the width of the pelvic bones. Suck in your stomach and strength of the muscles of the lower press pull up your left knee to the waist. Do 15 squats on the right leg, then stop, change legs and do the repeat with the right foot. It is very important to pull the knee to the waist by the power of the press, this little scrotes in the waist and give the pelvis a little forward.

Exercise 2. The pendulum Stand straight, hands on waist or upper thighs. Suck in your stomach and a little stretch the lower ribs to the pelvic bones. On this state of "easy to twist" move the body weight on the right leg and the left pull to the side. Jump, switch legs so that they move in the same plane parallel to the wall. Keep moving for 2 minutes.

Exercise 3. Curl in the squat is Very important to involve the stomach and relax it until the end of the exercise. Take the basic stance � feet shoulder width pelvic bones, the abdomen, back straight. Go down into a squat until thighs parallel with the floor, now hold your body parallel to the floor, and stretch right hand to left foot, twisting and straining press. Suck in your stomach even more, straighten up. Do 15 movements on each side.

Exercise 4. Hand to foot Stand up straight, get balance, get the right leg off the floor, take her back. Pull up your left hand and stretch the knee of the right leg to the left elbow. Straighten up. Do it as fast as possible for 60 repetitions on each side.

Exercise 5. A jump Stand up straight, working principle as in the first exercise. First curl the lower ribs to the pelvis, then transfer weight from one foot to the other, performing the jump-off, do not forget that to pull the knee to the stomach it is necessary to force the abdominal muscles. Work for 2 minutes and the pace should be comfortable, so that it was possible to complete the approach.

Exercise 6. Mill on one foot, shift your body weight on your right foot, bend the left, and the power of the press bring the knee to the stomach. Do an easy forward bend, stretch your right arm up and left down. Suck in your stomach. Within 30 seconds, switch hands, curled in the body � get your left hand up as much as possible while remaining on one foot. The goal is not to fall from precarious positions. "Mills" can be slow. Repeat with the other leg.

Exercise 7. Squat-jump From the rack straight down to the squat position, jump up so that his feet did not change the width of the rack. Do what you can, at least 10 times.

Exercise 8. A deadlift on one leg Stand up straight, shift your body weight on the right leg, suck in your stomach. Stretch straight body forward so that the fingers were at the level of mid-calf. Repeat 15 times very slowly, switch legs. Practice regularly, and don't forget that a flat belly "loves" diet, full of fiber, protein and unsaturated fats like to lose belly fat, will fit the Mediterranean diet.

Training in the gym, the program is a 3-day split which is designed for 6-10 days. For girls with training experience of more than 2 months.

Exercise 1

1. The bench press barbell on the bench with a slope down � 3x10
2. Lying dumbbell bench press � 2-3x12
3. Information on the chest butterfly trainer - 2x10-12
4. Sitting dumbbell bench press � 2x12
5. Aerobic exercise � 10 minutes

Rest 1-2 days

Exercise 2

1. T-deadlift � 3x10-12
2. Pull the vertical block � 3x12
3. Lunges with weights � 2x15 on each leg
4. Bench press medium grip � 2x12
5. Twisting the press in the stop or vis � 2x10-20
6. Press on the Roman chair 2x10-30

Stay 2 days

Exercise 3

1. Squats � 3x20
2. The leg curl � 2x15
3. Lifting on socks 3?15-30
4. Hyperextension � 2x10-20
5. Dumbbell bench press on incline bench � 1?15
6. Lifting the dumbbells � 2x12
7. Aerobic exercise � 10 minutes

Rest 1-2 days

Monday - front side of the thigh.

• Extension legs: 15, 12, 10, 8, 8 reps
• GAK squats: 15, 15, 12, 12
• The leg press: 15, 12, 10, 8, 8
• Squats with dumbbells in the hands with a narrow staging legs: 5 sets of 15 reps.
• Front squats: 15, 12, 10, 8, 8
• Attacks in the simulator Smith: 4 sets of 10 reps on each leg

Tuesday - shoulders and triceps.

• A press of a bar sitting in Smite: 15, 12, 10, 8, 6
• Jim Arnold: 15, 12, 10, 8, 6
• Pull the upper block to the rear Delta cable: 15, 12, 10, 8, 6
• Press the dumbbells over your head: 15, 12, 10, 8, 6
• Bench press bar narrow grip: 15, 12, 10, 8, 6
• Bench top unit for triceps with cable: 15, 12, 10, 8, 6

Wednesday - back and biceps.

• Pull-UPS with a wide hand: 5 sets of 15 reps
• Pull the upper block to the chest with a wide neck: 15, 12, 10, 8, 6
• Thrust T-neck: 15, 12, 10, 8, 6
• The thrust of the upper block on straight arms with middle neck: 15, 12, 10, 8, 6
• Pull the dumbbell to the abdomen: 15, 12, 10, 8
• Hyperextension with weight: 4 sets of 15 reps
• The rise of the Z-neck on the biceps using a Scott bench: 15, 12, 10, 8, 6
• Lifting barbells for biceps standing: 15, 12, 10, 8, 6
• 21 (7 reps, lower the weight, 7 reps, still lose weight with rod, 7 reps): 4 sets

Thursday - back part of the thigh, press leg.

• The leg curl: 5 sets of 15 reps
• a superset
• In Smitte dead lift: 5 sets of 15 reps

• Bending your legs while holding dumbbells between my feet lying on the bench: 5 sets of 15 reps
• a superset
• Dead lift with dumbbells while standing on one leg: 5 sets of 12 reps on each leg

• Walking lunges with barbell (back leg straight): 5 sets of 50 steps
• a superset
• Deep squats with a broad statement of the feet with the same barbell: 5 sets of 15 reps

• Press cable on the top block: 5 sets of 25 reps
• a superset
• Scissor kicks lying on back: 5 sets of 50 reps

• The donkey raises seated: 4 sets of 15 reps.
• Rise on socks standing: 4 sets of 30 reps.

Friday - booty and the chest.

• Press one foot down on the treadmill for pull-UPS (gravitron): 5 sets of 15 reps on each leg
• a superset
• Abduction legs back to the lower block: 5 sets of 15 reps on each leg
• a superset
• A deep squat with a delay using 9-pound dumbbell: 5 1 minute

• Bench press on a flat bench in the simulator Smith: 15, 12, 10, 8
• a superset
• Pushups: 4 sets of 15 reps

• Dumbbell bench press on a bench with a reverse slope: 15, 12, 10, 8
• Dips on the machine (gravitron): 15, 12, 10, 8
• Pullover: 15, 12, 10, 8

Saturday

Plyometric exercise.

Booty Workouts! Routine tail!

1- Bench wrap 4x20
2- Bench cable kickback (patada en banco) 4 x20

• superset
• Hip thrust 4x15 with 2 second hold + 15 pulses ( 15 aguantando 2 segundos + 15 cortas)

3- Straight leg Machine kick back 4x15 + 30 pulses (patada en maquina pierna recta 4x 15 + 30 cortas)
4- Abductors 4 x20 + 20 pulses ( Abductores 4 x20 + 20 cortas)

5- Sumo deadlift 4x25 ( peso muerto sumo 4x25) ??

The 7 Best Workouts For Thicker Quads, Glutes, And Hams

1. Warm up body weight squats and leg extensions 2x20
2. Leg Extensions 4 x (10/10/10 drop set)
3. Hack squat 3 x (10/10/10 drop set) + 1x20
4. Seated Leg curl 4x 12 with 3 sec hold
5. Squats 4 x10
6. Single leg curl 4 x10
7. Calves 4 x30/20/15/12 ?? 

Enjoy it

Delicate, fragile girl, fitness model and her program.

Michelle developed her own method of training that helps her to keep excellent form body, which are the envy of many girls. When height � 163 cm, her weight is 52 kg, which has not changed for 10 years. Michelle 29 years old, start to play sports at age 17.

So: training Program, fitness model, Michelle Lewin.

Monday (back, biceps)

1. Pullups wide grip � 4?12
2. Pullups medium grip � 4x10
3. Horizontal thrust block � 4?12
4. Thrust T-neck � 4?12
5. The rise of the biceps with dumbbells � 6 x 12
6. The rise of the biceps with the EZ Grif- 4?12
7. The rise of the biceps on the block with a straight arm � 4?12

Tuesday (biceps, thigh, calf)

1. Bending the legs on the simulator lying � 4?12
2. Bending the legs on the simulator sitting � 4?12
3. Deadlifts � 4x10, 15
4. The drumstick in the simulator, sitting � ones 8x20
5. Shin, standing in the simulator Smith � 6?20

Wednesday (shoulders, triceps)

1. Of hand extension, standing dumbbell triceps � 6 x 12
2. French press, lying EZ classified � 4?12
3. Extension arms on the block because of the head � 4?12
4. The military press � 4x10
5. Dumbbell bench press, seated 3x10
6. Pull rod with EZ neck to the chin, standing � 4?12
7. Mahi dumbbells in hand, standing � 4x10

Thursday (rest)

Friday (legs)

1. Lunges forward 4?12
2. Dead lift on straight legs � 6?20
3. Bench press one leg - 4x15 (each leg)
4. Classic squats � 4?12

Saturday (press)

1. Lifting knees in vise � 4?12
2. Crunches on flat bench � 4x20
3. Twisting the machine � 4?12
4. Twisting on Fitball � 4x20

Program objectives:

General muscle strengthening, fat burning, formation of correct posture, improve the circulatory system and strengthening the heart.

The program is designed for 2-4 workouts per week.
Also you can two or three times a week to engage in the program and an additional one or two times to take a class in the aerobics room. The program uses effective exercises on basic equipment that should be in any fitness club.

The program consists of two different workouts that need to be alternated, for example, on Monday you perform a training session No. 1, Wednesday # 2, and on Friday again # 1 and so on...

In the workout program used effective method of "supersets".
Superset � performing two different exercises, one after the other without rest.
Perform the first exercise, then IMMEDIATELY the second (this will be one approach of the superset), then a little rest and make the following approach of the two exercises. Perform the superset specified number of times and move on to the next.

THE TRAINING PROGRAM

EXERCISE No. 1

1. Treadmill � interval running 2-3 kilometers.
Interval running is: 400 meters Jogging at an average pace of + 200 meters walking or Jogging, then again, 400 meters Jogging at a moderate pace and 200 meters walking or Jogging...

• Or exercise bike interval load of 4-6 kilometers.
• 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.

2. Superset � chest+back (one exercise after another without rest)

• The reduction of arms in front of chest on the simulator � 20-25 reps
• Pull the top of the simulator narrow reverse grip � 20-25 reps
• Rest up to 1 minute. To do this superset 4 times

3. Superset � outer+inner thighs

• The legs, sitting on the exerciser � 20-30 reps
• Raising the legs, sitting on the exerciser � 20-30 reps
• Rest for 30 seconds. Do the superset 3 times

4. Superset � hips, butt+press

• The leg press in the simulator � 20-30
• Press the elevation of the trunk on a Roman chair � 20-30
• Rest up to 1 minute. To do superset 3-4 times

5. Any cardio of choice � easy loading � 10 to 15 minutes.

• It is advisable to try a variety of exercise equipment, to diversify the load. For example, try an elliptical trainer or stepper. If you're a runner, well, runs a specified time at a very easy pace.

EXERCISE No. 2

1. Treadmill � interval running 2-3 kilometers

• Or exercise bike interval load of 4-6 kilometers.
• 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.

2. Superset � chest+back

• Chest press on machine � 20-25 reps
• (or dumbbell bench press lying)
• Thrust to the stomach, sitting on the trainer (rowing) � 20-25 reps
• Rest 1 minute. To do this superset 4 times

3. Superset � front+rear thighs

• Bending of feet lying on the simulator � 20-25 reps
• The leg extension sitting in the simulator � 20-25 reps
• Rest 1 minute. To do this superset 4 times

4. Superset � press+chest and back

• Exercise "the pendulum" � tilts to the side with weights � 20-30 reps
• Exercise "pullover" � 20-30 reps
• Rest for 30 seconds. Do the superset 3 times

5. Superset � back+press

• Backbends on a special bench (hyperextension) � 15-25 reps
• (or deadlift on straight legs)
• Press knee lifts on a special rack � 20-25 reps
• (or leg lifts lying on a bench)
• Rest 1 minute. Do the superset 3 times

THE PROGRAM INSTRUCTIONS

If you're new to fitness classes � the first few weeks, do all exercises for 15 reps with very light weight and gradually increase the number of repetitions and load.
If your goal is increased fat burning � try to do the maximum specified number of repetitions.
If your goal is General strengthening of the muscles and health enough to do all exercises for 20 reps.

The main task of the ABS working on abdominal crunches and strengthening the back muscles. The ABS training helps burn fat deposits in the abdomen, disappearance of cellulite, strengthening the press, reduce waist size and a significant reduction in body weight.

Today, more and more professional trainers began to talk about what ABS fitness optimally helps the formation of posture, it is possible in the shortest possible time to create a beautiful figure, make the body flexible and relief.

ABS is a specially designed set of classes, including exercises development of muscles, the execution of the lifts the torso of the prone position, bridges, wall thrust, etc. However, the main goal ?bs workout � strengthening all groups of muscles of the abdominals � upper, lower, oblique. For this process of classes are four main groups of exercises, the right combination of which leads to impressive results:

• Work body on the stationary legs;
• Running feet, and the body remains stationary;
• Work body and legs cross;
•  Work body and legs at the same time.

ABS translated to English means "the muscles of the abdominals and ABS workout, do primarily focuses on them, thighs, lower back and buttocks are involved in the process of carrying out occupations just because they create a static load on the press.

Doing ABS workout, You will certainly:

• Strengthen the press;
• Burn excess fat;
• Remove cellulite;
• Reduce the waistline;
• Increase your stamina;
• Improve your mood.

ABS workout in no case can not lead to injuries or any injury: held under the strict supervision of an experienced instructor, they favourably affect the whole body, not create him to excessive load, normalize hormonal background.

Correct Jogging increases morale, accelerates blood pumping to the muscles of the back and legs, preparing you to exercise power. Do not catch up? Here are 6 running in the gym.

The treadmill bores and fear at the same time? The main thing � to find the right approach and not be afraid to work hard. If you run just because it makes your coach, it's time to understand the types of running and start working for real. We collected 6 species of running on the track, which diversify your lessons.

A higher rate

Set the incline at 1% and for the workout do a 10-minute easy jog. Then set the speed for 2 minutes more value for Jogging, for example, 5 minutes per kilometer, if you warmed up at 7 minutes per kilometre. Run at this pace for 3-4 minutes. This is one round, do only 3-5 rounds.

Jogging wear

For the workout, do a 5-10 minute easy jog. Then set the incline at 1% and speed by 8 km/h Increases the rate of 0,125 km/h every minute until you run out of steam completely. So you will be able to increase muscle endurance and maximal volume of the lungs.

Intervals of half a kilometer

To warm up, do a 15-20 minute easy jog. Then run a mile at a speed of 75% of your maximum. Then was slowed to a jog for 200 m. This is one round, do only 6-8 rounds. This aerobic exercise will help you keep the pace in the competition.

Training with slide

To warm up do 10-minute easy jog. Then set the incline to 8% and run at maximum capacity for 30 seconds. Then decrease the incline to 5% and go in increments of 30 seconds. Then run 90 seconds in your race pace for 10 km, then walk for 2 minutes. This is one round, do 6 to 9 total rounds. This anaerobic exercise will help you gain stamina to overcome the rise.

Repeat advertising

For this exercise you want the TV. To warm up do 10-minute easy jog. Then during each ad unit accelerates 1-1. 25 minutes per kilometer. Repeat until you run out of steam completely.

Progressive intervals

To warm up do 10-minute easy jog. Then set the speed to 11 km/h and slope � 1%. Run a minute. Then slow down to warm-up, run a minute. Then increase speed to 12 km/h and run for a minute. Continue alternating, each time increasing the speed by 1 km/h When it is not able to run a minute, reduce the interval to 30 seconds of fast running with 60 seconds slow, and keep going until he's wiped out completely. This exercise gives both and aerobic and anaerobic capacity.

One of the best aerobic exercise. 10 minute jumps give the same effect as a two-kilometer jog, a couple of tennis sets and a 10-minute Bicycle race.

Jumping you can burn up to 1000 calories per hour. In this workout increases your heart rate and stress on the joints is very low. Jumps develop flexibility, posture, balance and coordination. Exercises with a rope allow you to effectively work the calves, shoulders, arm muscles and abdominals. This is the best way to warm-up and cool-down for strength training. Rope can be practiced almost anywhere.

Exercises with a rope used by boxers, wrestlers, volleyball players, skaters and swimmers as a trainer that is always at hand.

For effective training, you need to choose the right rope. 

There are several ways of choosing rope:

• measure its length: take both handles in your hand and pull at chest level. The lower end of the rope should touch the floor. In this case, its length will be optimum for your growth that is a precondition for quality and effective training;
• proper rope length is determined as follows: pick up the ends and on the middle become two legs. The rope stretched along the body. The knobs should be at the armpit level or slightly below. If the rope is long, you will be difficult to control movement, can cause problems with double jumps. If too short � will have to draw your legs in.

Jumps can be divided into two main groups: simple and speedy. 

By simply include:

1. The high step

Jump alternating jump from right to left,but the knees up to the waist. Trains the abdomen and buttocks, the muscles of the lower back.

2. Legs apart

Alternate jumping "ball" when the feet together, jumping apart at shoulder width feet. To begin with, so the background jumps feet together to include in a series one jump with divorced legs, then 2, 3, and then proceed to jump with uniform alternation of 1:1: feet together � legs apart. Well trains the muscles of the inner and outer thighs.

3. A pair of scissors

 Jump, spreading the feet are side and front to back.

4. Skier

Jumping "feet together". While jumping with your feet together, jump sideways, the upper body remains vertical. You will resemble a skier, as in the slalom.

5. Bell. Hop with feet together front to back as if your feet are the clapper.

6. Polarisworld

Feet together, jumping, turning only the knees, everything above the waist remains in the original position. Legs forward-right-forward-left and so on. Highly burns fat in the waist area.

7. Full turns

As in 6), but no middle of the jump (knees forward) turns left and right, left and right. Strengthens the muscles of the waist.

8. Crossing legs at the letter H

To Start with a jump feet together, then alternate jumping "legs apart-legs crossed, legs apart-legs crossed".

9. Rasfasovka forward

Start with a jump, feet together, then throw in jumps forward rectified in the knee of the leg, alternating legs. A typical Boxing jumping rope. These jumps are called rasfasovka Muhammad Ali.

10. Rasfasovka ago

So blithely little girls jump rope, bending the leg back at the knee, alternating legs. The most difficult scenario is when the heel beats in this by the Pope. Rope after spinning very fast! The legs may not be able to fly there and back.

11. Groom

Start with a jump, feet together, then dance move, touching the heel in front, then rear toe, then the same, but the heel and toe of the other foot.

12. Jumping, turning the rope backwards

With your feet together. The shoulders are greatly lowered. Trains posture, shoulders and arms.

13. The crossing arms

The crossing takes one jump, and the breeding of hands takes one jump. Jumping with your feet together. Hands above the belt is not raised. The handle of the rope should be long. Keep them parallel to the floor.

14. Mahi rope in hand

Jump rope in both hands. Hands at waist level. Arm parallel to the floor. While jumping do not jump "inside" of the arch of the rope and rotate it from the outside and from the side: right � left, right-left, next to the body. To do this, in the transitions to cross hands in front of him, creating a loop. Of the forearm from the shoulder to the elbow remains vertical along the chest.

15. In hand inside

Alternate swings with rope in hand, with one leap with feet together within the rope, opening the arms out to the sides.

Speed jumping � it's jumping with high intensity. All simple jumps you can perform at an accelerated pace. The most difficult to implement � double jump (two turns of the rope for one jump).

The technique of double jumps: you should start with basic jumps starting two feet from the floor. After two or three warm-up jumps to switch to double-speed, they are, as usual, only need to push harder and jump higher. At the time of the jump needed to pull the rope twice. This exercise not only depends on the height of the jump and the speed of rotation of the hands. To jump and fall, you need to wear.

The number of double-speed jumps depends on the level of training of the athlete. It is recommended to combine the speed of jumping jumping for relaxation. Intervals of jumps equal to: 30 sec double-accelerated jumps, 30 sec of jumping for relaxation.

Beginners perform one approach each exercise. Gradually increase the load, do 2, and then 3 sets, rest between sets � less than a minute. To increase the intensity, all of the exercises can add a pause at the point of maximum tension of the muscles, not holding the breath.

1. ATTACKS

Strengthen the front and back of the thighs, buttocks.
Sink down, bending your knees at a 90� angle. Exhale to rise. Repeat 16-20 times, change legs.
Attention! Keep the Shin of the front leg standing vertically, the body is straight, abdominal muscles to strain.

2. WIDE SQUAT (plie)

Strengthens the buttocks, inner and rear thighs.
Stand straight, feet wider than shoulders, hips and feet to deploy at 45�. On the inhale sit down, tilting the body and without changing the position of the knees. Exhale to rise. Repeat 16-25 times.
Attention! The maximum clench! Case hold vertically.

3. LEG LIFTS

Strengthens the buttocks and hamstring.
To kneel, to lean on his elbows. Knees bent at a 90� angle. To raise the foot so that the heel staring at the ceiling. Lower the leg touching the knee of the lower leg the supporting leg. Repeat 25-30 times, then switch legs.
Attention! Lifting the leg, do not bend the lower back.

4. SIDE LEG LIFT

Strengthens the buttocks and outer thighs.
Lie on side, bottom arm under head, top on the waist or stretched along the body. Bend your knees at a 90� angle. Arrange the legs so that between the body and the hips was 90�. The top leg rests on the bottom, not offset. Knees together. On the exhale, lift the leg so that the Shin was parallel to the floor, inhale to lower. Repeat 25-30 times, switch sides and repeat. Attention! Not expand the knee when lifting leg.

5. TWISTING OF THE BODY

Strengthens the upper part of the abdomen.
Lie on your back. Bend knees and pull heels towards buttocks. Hands behind head, head and body on the same line. Exhale to lift upper body, lifting your shoulder blades off the floor. On the inhale lower. Repeat 25-30 times. Attention! Not cross my hands behind his head. Do not tilt your head forward. Do not bend at the waist. Strain the lower abdomen.

6. REVERSE CURL

Strengthens the lower part of the abdomen.
Lie on your back, hands under head, legs bent at the knees, to pull. On the inhale, pull your knees to your chest, lifting your pelvis off the floor, feeling how tense the lower abdomen. The lower the exhalation. Repeat 25-30 times. Attention! Not to rock your feet! Knees as close to your chest.

7. SIDE PLANK

Strengthens all the muscles of the center of the body: direct and oblique abdominal muscles, back muscles and lower back, buttocks, inner thighs.

Lie on side, bottom arm bent, an elbow under the shoulder, focusing on lower leg and forearm. Free hand on hip or at the waist. Knees slightly bent, place your heels on the same line with the body. Leaning on the elbow and Shin, reinforcing the lateral tension of the lower side of the housing, tear off pelvis from the floor with the abdomen to draw. The pelvis to raise off the floor and lower without touching the floor fully. Repeat 4 to 12 times, switch sides. Attention! To maintain lateral position, not to fall forward or backward. Not to focus on the wrist. Do not bend at the waist, keep your back and stomach tense.