The most effective physical exercise compared to running. A set of exercises with a skipping rope Proper nutrition for running

Each of us dreams of being in good physical shape, but only a few like to train and run. To achieve good physical shape, there are a huge number of exercises that can be performed both at home and on fresh air. This type of training is no less effective than, for example, regular running. When performing physical exercises, all parts of your body are involved, which ensures that the load on the body is evenly distributed.

1. Exercise “Jumping up from the prone position”

This exercise, associated with changing body position in an “up-down” manner, involves adding a jumping element to it. When performing the exercise, all parts of the body are involved, while the emphasis is on training the cardiac system, increasing general endurance body. If you feel that the rhythm of the exercises is decreasing, then you should increase the frequency of the amplitude of movements. Try to increase the speed as much as possible to achieve maximum effect. Increase the frequency of execution to 100 times a day, and then in a week you will notice the first results.

2. Exercise “Jumping with legs pulled to the chest”

Are there those among you who believe that regular jumping in place can act as an alternative to running? Jumping with your legs pulled up to your chest burns calories well and develops endurance. You don't need a lot of space to perform this exercise. While jumping, keep your hands straight in front of you, while trying to grab your knees, trying to press them closer to your body. Exercise has a beneficial effect on the cardiac system. Try to complete as many jumps as possible at once!

3. Exercise “Jumping rope”

If you feel that jumping on the spot is a useless activity, then do not forget to take a jump rope with you to your workout. Jumping rope is a great way to burn calories and increase endurance, and it also increases your heart rate. While performing the exercise, you can add your own elements: slow down or speed up the pace, perform “ double jumps" For getting additional information To complete the exercise, you can go to the YouTube channel in the appropriate section.

4. Exercise “Running in place with high knees”

While running or jogging, you can change the speed and range of motion to improve efficiency. When running in place with your knees raised high, the result will be similar. Performing this exercise will not only effectively burn calories, but also increase your heart rate no worse than what happens during regular running or jogging. When performing the exercise, it is necessary to maintain the pace as during normal running and, if possible, increase the speed of movement. Run in place with your knees raised as correctly as possible, taking breaks or slowing down the pace of your movements if necessary.

5. Exercise “Long jump”

For effective implementation Long jumps require space, and the larger it is, the greater the opportunity for good result. The distance of the jump is determined by the footprint left on the ground. Perform the exercise until your individual limits are reached. physical capabilities. Try to do at least three sets of 10-20 jumps. This will effectively work the muscles of the lower body. You will also be able to improve your body's balance and coordination when performing long jumps.

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January 8, 2016 I like:

Have you often wondered if there are exercises that are more exhausting than running? Of course, running great way get in shape quickly. But what do you do if you don’t like running? Or do you have no time or desire to go for a run? Challenger knows the way out. Just do these exercises at home and you will be surprised how quickly you will get in shape.

1. BURPEE

Burpee includes planks, jumping, push-ups, and forward bends. This exercise really works the entire body. Start doing it slowly, gradually increasing the pace. For maximum results, try to do 50-100 burpees throughout the day (if it is difficult to do at one time, divide this amount into several sets of 15-20 repetitions each), and within a week you will see excellent results in the mirror.

What to do: Stand straight with your feet shoulder-width apart. Bend your knees, lower your pelvis as low as possible, place your hands on the floor. From a squat position, jump into a lying position. Do a push-up, then jump to return your legs to their original position, straighten your knees and jump, clapping your palms above your head.

2. TABATA PROTOCOL. SQUATS

Simple and damn effective interval training. Over the course of 4 minutes, you perform 8 rounds of 20 seconds above maximum work, and 10 seconds of rest between rounds, and in this regard, even regular squats will become a serious weapon in the fight against fat.

3. JUMPING IN SITE WITH KNEES HIGH

Who would have thought that an exercise for which you only need a square meter of free space could replace an entire run? In fact, it burns calories at an alarming rate. All that is required from you is the desire to fulfill it. While you jump, try to touch your knees outstretched arms as often as possible. The higher your knees, the closer your six pack is. Do as many jumps as you can at one time.

What to do: Stand with your knees slightly bent, arms held in front of you at chest level, elbows bent, palms facing the floor. Do a shallow squat and jump sharply, try to touch your knees to your palms. Landing is no less important: bend your legs again and straighten them, so as to spring back and avoid injury.

4. JUMPING ROPES

Jumping rope burns calories perfectly and quickly increases endurance, and also instantly increases your heart rate, thereby helping to say goodbye to excess fat. A minute on the rope at a pace of 100-120 jumps is about 13 kcal, and an hour spent on the rope will burn about 700 calories, so do several sets of 5-10 minutes throughout the day.

What to do: Calmly, slowly, jump rope on two legs for a minute. If you want to add variety to your jumps, perform different variations.

5. ROPES

Favorite exercise among martial artists! In 1 minute you burn up to 10.3 kcal!!! So if you want to not only burn extra calories but also strengthen your upper shoulder girdle then the ropes are created just for you!

6. CLIMBER

This classic exercise actually works amazing on the whole body. Only if you do it really correctly. More on this a little later, but for now we’ll tell you that with its help you will strengthen your arms, abs and buttocks. In general, everything that worries us most. Do several sets of 50 reps throughout the day. You will get tired, you will get tired! And you will immediately feel how quickly you become slimmer.

What to do: Stand on all fours with your hands slightly in front of your shoulders. You put left leg forward, touch your knee to your chest, straighten your right leg and lift your heel. Then jump and switch your legs, keeping your hands where they are on the floor. Repeat the exercise, but remember that the weight should be distributed over all points of support, and not just “lie” on your forward leg.

7. WOD Cindy and Mary

These are the simplest complexes for the day, but their effectiveness and practicality are maximum. The important thing is that it does not require special equipment or powerful training; even a physical level is enough to start working in these complexes and progressing to achieve great results. CINDY – 5 pull-ups, 10 push-ups, 15 squats and repeat as many times as possible in 20 minutes. MARY – 5 vertical push-ups, 10 “pistol” squats on one leg, 15 pull-ups.

Of course, running is a great way to quickly get in shape, but there are others effective ways, and that’s what we’ll talk about! 👇

Burpee

Burpee includes planks, jumping, push-ups, and forward bends. This endurance exercise really works the entire body. Start doing it slowly, gradually increasing the pace. For maximum results, try to do 50-100 burpees throughout the day (if it is difficult to do at one time, divide this amount into several sets of 15-20 repetitions each), and within a week you will see excellent results in the mirror. Also try different types burpee.

Technique:

stand straight, feet shoulder-width apart;
bend your knees, lower your pelvis as low as possible, place your hands on the floor;
from a squat position, jump into a lying position;
do a push-up, then jump to return your legs to their original position, straighten your knees and jump, clapping your palms above your head.

Jumping in place with high knees

Who would have thought that an exercise for which you only need a square meter of free space could replace an entire run? In fact, it burns calories at an alarming rate. All that is required from you is the desire to fulfill it. While you jump, try to touch your outstretched arms with your knees as often as possible. The higher your knees, the closer your six pack is. Do as many jumps as you can at one time.

Technique:

stand up and bend your knees slightly, hold your hands in front of you at chest level, elbows bent, palms facing the floor;
Do a shallow squat and jump sharply, try to touch your knees to your palms;
landing is equally important: bend your legs again and straighten them to “bounce back” and avoid injury

Very often, even staunch supporters healthy image life immediately forget about their hobby as soon as they find themselves in an unusual environment. Indeed, finding the time and necessary conditions for classes while on a business trip or traveling can be very difficult.

Therefore, Lifehacker will introduce you to simple complex exercises that you can do right in your hotel room. With its help you can support your physical fitness at the proper level and it is easier to adapt to the beginning of usual activities upon returning home.

All exercises are performed in two sets of 20 seconds with a 10-second rest in between. Full complex takes approximately five minutes.

Knee Raising Jumps

This movement is very similar to a dance one and is performed just as easily and fun. Do springy jumps while raising your knees. Try to stick to the same rhythm and not lose your breath.

Push-ups with squats while lying down

Do a regular push-up. At the end of the movement, bend your knees and move your pelvis back, resting on your outstretched arms. Excellent complex exercise, affecting almost all muscle groups.

Running in place

Running in place is well known to everyone. If you want to increase the load a little, try raising your hips higher. Even 20 seconds will be enough to warm up your muscles thoroughly.

Half steps in prone position

This exercise requires good coordination of movements. Make an emphasis lying down, while your legs should be half bent. Take a small step forward with your left foot, while rearranging right hand forward. Return to the starting position and then repeat with the other leg and arm.

Jumping to the sides

Jump left and right while simultaneously making auxiliary movements with your arms. Try to keep your movements light and springy, like a child's ball. Maintain the same pace until the very end of the exercise.

This workout is great for getting extra energy when traveling, as well as for recovery after long trips or flights. Remember these simple moves and exercise even when your favorite gym is very far away.

Of course, running is a great way to quickly get in shape. But what do you do if you don’t like running? Or do you have no time or desire to go for a run? Challenger knows the way out. Just do this fat-burning workout at home and you will be surprised how quickly you will get in shape.

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What to do: stand straight, feet shoulder-width apart. Bend your knees, lower your pelvis as low as possible, place your hands on the floor. From a squat position, jump into a lying position. Do a push-up, then jump to return your legs to their original position, straighten your knees and jump, clapping your palms above your head.

2. Jumping in place with high knees

Who would have thought that an exercise for which you only need a square meter of free space could replace an entire run? In fact, it burns calories at an alarming rate. All that is required from you is the desire to fulfill it. While you jump, try to touch your outstretched arms with your knees as often as possible. The higher your knees, the closer your six pack is. Do as many jumps as you can at one time.

What to do: stand with your knees slightly bent, arms held in front of you at chest level, elbows bent, palms facing the floor. Do a shallow squat and jump sharply, try to touch your knees to your palms. Landing is no less important: bend your legs again and straighten them, so as to spring back and avoid injury.

3. Jumping rope

Fat-burning training with a jump rope perfectly burns calories and quickly increases endurance, and also instantly increases your heart rate, thereby helping to say goodbye to excess fat. An hour spent jumping rope will burn about 700 calories, so do several sets of 5-10 minutes throughout the day.

What to do: Calmly, slowly, jump rope on two legs for a minute. If you want to add variety to your jumps, perform different variations ().

4. Climber

This classic endurance exercise actually works the entire body amazingly. Only if you do it really correctly. More on this a little later, but for now we’ll tell you that with its help you will strengthen your arms, abs and buttocks. In general, everything that worries us most. Do several sets of 50 reps throughout the day. You will get tired, you will get tired! And you will immediately feel how quickly you become slimmer.

What to do: stand on all fours, hands should be slightly in front of your shoulders. Place your left leg forward, touch your knee to your chest, and straighten your right leg and lift your heel. Then jump and switch your legs, keeping your hands where they are on the floor. Repeat the exercise, but remember that the weight should be distributed over all points of support, and not just “lie” on your forward leg.