New “prices” for jumping from the ISU. Let's figure out what has changed

July 9, Olga Miroslavskaya

Many people think that achieving an ideal figure can only be done in an expensive fitness center or under a surgeon’s scalpel. But this is not at all true: exercise and adherence to a diet can perform real miracles in pulling your body out of deep sofa hibernation.

We offer you a unique set of four exercises for effective weight burning using the Tabata method. The exercises themselves are simple, you can do them yourself at home, and the whole workout will take not two hours or an hour, but only 14 minutes!

But before you try these exercises on yourself, arm yourself with a stopwatch and patience, because this complex will only work if you strictly adhere to the time intervals.

Each of the four exercises of the complex should be done for 20 seconds at maximum pace and with maximum amplitude, and then rest for 10 seconds. Thus, a set of 4 exercises will last 2 minutes. It needs to be repeated 2 times, and after that rest for 3 minutes, and then do another four-minute set.

This method is called "interval training." If you load the body in this way: combine 20 seconds of maximum load and 10 seconds of rest, then a special hormone is produced in the muscles. This is what promotes fat burning. The exercises we offer you cover all major muscle groups.

Don't forget to warm up properly for 2-3 minutes before starting your workout: run, jump, get your body going before training. This will not only boost your metabolism, but will also help you avoid sore throat.

Advantages and disadvantages

An absolute plus of the element is that it helps in getting rid of subcutaneous fat. “Star” refers to plyometric (jumping) loads that involve large muscle groups of the body.

The athlete spends a large amount of calories (up to 100 kcal in 10 minutes), which allows him to use subcutaneous fat as a source of energy. Fast paced workouts help maintain a high metabolic rate, which is also beneficial for weight loss.

Another benefit of the exercise is muscle tightening. Of course, with the help of intense jumps you will not be able to pump up voluminous thighs or biceps. But tightening your waist and making your legs and arms slimmer are truly achievable goals.

When performing an asterisk, the main load is received by:

quadriceps;
calf.

During arm swing movements, the deltoid muscles are worked. There is an indirect effect on the abs and back muscles.

In addition to strengthening muscle fibers, the star exercise increases the elasticity of ligaments and tendons, and also improves joint mobility.

All together, this helps the athlete become more flexible, develop coordination and body balance. Thanks to the intensity of the element, the cardiovascular system and respiratory organs are strengthened, which has a positive effect on overall endurance and reduces the risk of cardiovascular diseases.

What and when to eat to lose weight

But let's not forget that the most effective workouts cease to be effective if you overeat on cakes. Only a combination of properly selected physical activity and proper nutrition produces results. Just don’t rush into fasting or exhausting mono-diets in pursuit of a thin waist. Scientists have long proven that it is poor and irregular nutrition that contributes to weight gain. The body thinks that difficult times have come, and it urgently needs to make supplies on the hips and abdomen. But if you regularly “throw in” the right nutrients, your body will decide that everything is in order and there is no need for reserves, that is, you will begin to lose weight.

There are a huge number of people in the world for whom mornings are never good; they cannot eat anything in the morning. Their breakfast is a cup of coffee, their lunch is a sandwich, grabbed on the go, but their dinner is a feast of Gargantua. These people are very surprised: I actually eat once a day, and yet I am steadily gaining weight.

This type of eating pattern must be combated. Force, accustom yourself to have breakfast, and a hearty and thorough one. A lot of research confirms that those who get a solid portion of proteins and carbohydrates for breakfast lose weight more easily and, most importantly, do not gain weight again.

So, take the trouble to please your body between 7 and 9 a.m. with porridge, muesli, cocoa, cheese and a piece of lean meat. If you love eggs, make yourself an omelette or boil some potatoes and finish your morning meal with a handful of your favorite nuts. Most likely, if you are not on bed rest, all this energy will burn off before lunch.

Having lunch is a must, but if you eat a large meal, you are guaranteed afternoon sleepiness. Enjoy a salad with lean fish. It can also be stewed vegetables, boiled meat and yogurt. Also a great option: toast with some lean fish, salad, but not Olivier, fruit, herbal tea.

If you eat this way during the day, then in the evening you will not feel like you are dying of hunger. For dinner, cottage cheese, some fruit or a piece of boiled fish with a green salad will be enough for you.

Technique, recommendations, contraindications

Let’s look at the correct execution and small nuances of the “asterisk” exercise:

Take the starting position: stand straight, feet shoulder-width apart, arms freely at your sides.
Inhale and squat down until your hands are below your knee joints.
Exhale, push powerfully off the floor and jump up as high as possible.
Simultaneously with the jump, spread your straight legs to the sides and your arms at an angle of 45° upward.
Lowering yourself to the floor, bring your limbs back to the starting position.

Recommendations:

Land on your toes and bend your legs slightly. This will help protect your knees from shock loads.
Jump strictly vertically.
Do 3-4 sets of 25-30 repetitions.

Contraindications to the exercise:

excess body weight (jumping will create a dangerous load on the joints);
dysfunction of the vestibular apparatus;
damage to the knee and shoulder joints;
pregnancy;
pathologies of the cardiovascular system;
intervertebral hernia.

New “prices” for jumping from the ISU. Let's figure out what has changed

The ISU now adjusts the base cost scale for technical elements annually. But, like last summer, the current innovations are more of a cosmetic nature. There is no talk of any revolutions - like what happened two years ago, when the lists of world records had to be reset.

The main changes are related to jumping. The “bases” moved only for three of them and not by much, by five to six tenths. All other “prices” remained the same.

Jumps whose base price will change next season

Basic cost of all jumps with more than two revolutions in the 2020/21 season and ranges of bonuses for execution

LUTZ EQUATED TO FLIP

As you can see, the lutz loses its status as the most expensive element and will now share this “title” with the flip. These are the so-called cog jumps, similar in technique. The difference between them is that the lutz is performed from the outer, outer edge of the skate of the left leg, and the flip is performed from the inner edge. In addition, in the case of four (but not three) revolutions, a jump of a fundamentally different type was pulled up to them along the “base” - a loop.

Without delving into the subtleties, which I am not qualified to judge, I will note that from an amateur’s point of view, the correction looks quite logical. In recent years, a lot of skaters have mastered the quadruple lutz, while the flip is given to a few, and the loop to almost no one. Alexander Samarin and Sergei Voronov tried to do it , and without much success, and only Yuzuru Hanyu . It is also the only quad that has not yet been conquered by women. Alexandra Trusova and the Korean Yu Yun landed the ritberger in training .

That is, practice has shown: at the maximum number of revolutions, the ratio of difficulty between different types of jumps changes. Hence the new ISU “prices”. Moreover, the difference with the previous “bases” is so small that we won’t really notice it. It’s just that now everyone will jump from the edge from which it is more convenient for them, that’s all. In theory, the number of falls and minor referee niggles should be reduced, which is also not bad.

In general, it’s a trifle, nonsense, nothing to write about... But then it suddenly became clear that jumping “bases” are not at all the main innovation in the rules of the next season. There is another “mine” there, more serious: the small Latin letter “q”, which I discovered in the cost scale tables.

Alexandra Trusova

FAILURE WILL BE PUNISHED EVEN LESS

Hmm, what kind of animal is “Q”? A tick - I know, two ticks - I also know, an exclamation mark - an “unclear” edge, e - incorrect. And who is this Alexander the Great from the movie “Chapaev”? Who is this, why don’t I know?!

I had to look into another ISU communiqué, released in parallel with the first one - where everything is explained. It turned out that “q” is the first letter of the word quarter. And it means a jump that has not been rotated exactly 1/4 of a turn.

Previously, there were two types of under-twist: “<” (the same “daw”) - from a quarter to half, “<<” - half a turn or more. In the first case, the error meant a slight reduction in the “base” and allowances, in the second - minus a whole turnover. Now, a third, most gentle type of underrotation has been added to this evaluation scale: “q” leaves the “base” of the jump untouched and only limits the bonuses for execution - the ISU recommends putting “-2”, as for one tick according to the old rules.

Let me explain with a specific example. Let's take, for example, a quadruple sheepskin coat. Last season, for the minimally recorded, controversial under-rotation “4T<”, they first reduced the “base” from 9.5 to 7.6 and only then subtracted 20 percent from it, resulting in 6.08. And now with “4Tq” they will put 9.5 x 0.8 = 7.6, one and a half points more. Agree, the difference is significant.

CHINESE CREDIT

Let me remind you that a year ago the ISU already made concessions for “under-rotators”, then reducing the deductions for “<”. But it didn’t really work: those in the know remember very well how last fall the technical teams “held back” Elizaveta Tuktamysheva , Anna Shcherbakova and even the Olympic, God forgive me, champion Alina Zagitova , thereby causing a crowd disputes and gossip. It turns out that the international federation noticed this, remembered it, and drew conclusions: they moved the regulations in the same direction even further.

Everything seems to be correct, you can’t complain. Although with a strong desire... Personally, it confuses me that the judging system in figure skating is becoming more complex, confusing, and more and more like a Chinese script, inaccessible to the minds of mere mortals. All these “daws”, “ribs”, now this newborn “q” - it’s mind-blowing. Maybe we should spit on all this mathematics and return to the good old “system 6.0”, as, for example, Alexey Yagudin ?..

Well, I do not! We've had enough of the behind-the-scenes mysteries of the old "figure" - like the ever-memorable division of Olympic gold medals between our team and the Canadian pair in Salt Lake City 2002. We swam, we know, we ate our fill. It’s better that we sit and count tenths and hundredths, somehow we won’t fall apart.

If anything happens, I'll help.

Plushenko goes all-in. Why does he take more risks than Trusova?

Varieties

Star jumps are a simple exercise, so they do not have other, non-standard options for execution. We propose to analyze a similar element from fitness - “jumping jack”:

Take the starting position: stand up straight, bring your feet together, lower your arms to your sides.
Take a sharp short exhale, jump slightly and spread your legs wide.
At the same time, raise your arms above your head in a swinging motion and clap your hands.
As you inhale, push off the floor again and lightly jump back to the starting position.

Recommendations:

Perform the exercise at a fast pace, without pauses.
Do not bend your knees and elbows; your legs and arms should be straight.
Keep your back straight and avoid leaning forward.
Jump strictly vertically.
Do 3-4 sets of 25-30 reps each.

If it is difficult to perform coordinated jumps, start mastering the “jumping jack” by stepping to the side. Technique:

As you exhale, take a step to the right and at the same time bring your arms above your head.
As you inhale, return to the starting position.
Repeat on the other side.

Contraindications to the exercise considered will be the same diseases and conditions as for the “asterisk”.

By the way, “jumping jack” can be complicated with the help of additional weights: light dumbbells in the hands or sand weights on the ankles.

Back exercise

Whether you sit all day or stand, both are bad for your back. Therefore, self-massage will help us, for which we need two ordinary tennis balls and, possibly, an ordinary sock. So that the balls placed in it do not roll away and remain in a single bundle. You need to lie on your back, place the balls above the tailbone on both sides of the spine and roll your whole body up and down. Find a position in which you feel comfortable, which can be done by placing a pillow under your head or shoulders. Do it for a short time, for your own pleasure.

Including an element in training programs

Star jumps are used in intense speed training aimed at getting rid of extra pounds. We offer an example of a “fat-burning” fitness plan that can be used at home:

Warm-up: jumping rope - 7-10 minutes. If you don't have a jump rope, simulate jogging in place.
Deep squats - 3x15.
Quick lunges forward - 3x15 on each leg.
Knee push-ups – 3x12–15.
Star jumps - 3x30.
Bent-over rows of light dumbbells to the waist - 3x15.
Burpees - 3x12.
Exercise “mountaineer” - 3 sets of 30-40 seconds.

The presented plan is designed for a comprehensive workout of the entire body. The recommended number of classes is 3-4 per week. Pauses between approaches and exercises are 30–40 seconds.

On rest days, as a supplement to the main program, conduct hour-long cardio sessions - running, cycling, race walking, tennis, etc. If you don’t have dumbbells, use plastic bottles filled with water. After 1.5–2 months, change the program so that the body does not have time to adapt to the stress.

Star exercise technique and example of a weight loss program

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Advantages and disadvantages
Technique, recommendations, contraindications
Varieties
Including an element in training programs

Plyometric bodyweight training is a great method for shedding extra pounds. If you want to lose weight, but you can’t go to the gym, we recommend trying the “star jumping” exercise.

"Star jumps", or jumps with legs spread

Star jumps are one of the interesting forms of jumps with leg extensions. To perform this exercise, bring your legs together and keep your hands along your hips. “Squat down to a quarter of a full squat and come up, touching your toes to your chest,” says Rosante. “Then jump out, spreading your arms and legs out to the sides and forming the letter X with them. Land softly and repeat the exercise.” When performing this exercise, adhere to the rules of classic jumps with legs spread. This is the simplest form of this exercise, allowing you to complete more repetitions.

Vadim Babeshkin, diving

Collects 10 million views

St. Petersburg trace:

At the age of eight, Vadim began training in the St. Petersburg SKA swimming pool, combining swimming with artistic gymnastics, but he turned out to be too small for a swimmer and too big for a gymnast. And for jumping and high diving - just right!

The multiple champion of St. Petersburg, and part-time president of the city Diving Federation, was tired of the empty stands. Diving is a beautiful sport, but in Russia almost no one sees it. Babeshkin, unlike other functionaries, wants change. First, the high diver created and promoted a YouTube channel. Now he organizes the Russian Championship among juniors 14–18 years old in the Nevskaya Volna pool from May 15 to 21. The Federation found a sponsor on its own, organized prizes, interactive master classes, a show program where experienced professionals would jump on bicycles in carnival costumes and do other crazy things. Babeshkin hopes to collect 10 million views on the channel by the end of the tournament and return motivation to young Russian athletes. Empty stands convince you that no one needs you. Feeling like a YouTube star, you can conquer any tower!

Bonus

A great yoga pose to strengthen your inner thigh muscles. No wonder they call her “Goddess”.

In a standing position, spread your legs to the maximum comfortable distance from each other. Socks should point to the sides. Bend your knees, bringing your groin closer to the ground, trying to achieve a perfect straight line at your hips. Hold the pose for a minute, relax by straightening your legs, placing your feet parallel to each other and bending forward until your hands touch the ground.

This complex can be performed in cycles of 2-3 days with a break of a day. It is good to increase the time of walking in the fresh air. The result will impress you.

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Hand exercise

Are your brushes already cramping from this computer mouse? It doesn’t matter - we sit on the floor, place our palm on the ball, cover it with the other and transfer our body weight to our hands, as if trying to crush the toy. Then, in the same position, we begin to roll the ball along a certain trajectory so that its movements draw a small star. Right-left, forward-backward, without going beyond the palm. We swap our palms and massage the other hand. It should help.

If lying on the floor is uncomfortable, you can replace it with a vertical wall - just put the ball in the desired position and move as described above.
The balls may feel hard on your body, but that's the point. After a series of exercises, the muscles will thank you for the load created.
It may be tempting to replace hard, squeaky tennis balls with soft rubber ones. Don't fool yourself, this is stupid!

But before you try these exercises on yourself, arm yourself with a stopwatch and patience, because this complex will only work if you strictly adhere to the time intervals.