Ready-made 10-minute workout to relax your back: 10 easy exercises

The benefits of jumping rope

Most often, it is recommended to use a jump rope in weight loss programs. 15 minutes of skipping burns more calories than 1 hour of jogging or 2 hours of aerobic exercise. However, this is not all the benefits that can be gained from jumping rope.

For good health

Scientists count more than 50 diseases and disorders of the body that can be eliminated with the help of skipping.

The most common of them:

1. Obesity. The accessibility and increased energy consumption of the workout are suitable for those who are too lazy to go to the gym and do not tolerate long exercise sessions.
2. Depression and stress. Sleep disorders, increased excitability or, conversely, apathy are signs that the body is producing excess cortisol and adrenaline - stress hormones. Proper fitness exercises, which include skipping, will help cope with these problems and strengthen the nervous system. The hormone endorphin is responsible for a good mood.
3. Problems with potency. For men, training with a jump rope is a way to improve blood circulation in the pelvic organs and increase libido.
4. Hormonal disorders and metabolic problems. They often result in thyroid diseases, skin rashes, and cellulite. Just 15 minutes a day on a jump rope and a balanced diet help prevent the development of these disorders.
5. Poor coordination. Before 12 and after 40 years, the vestibular apparatus is in an unstable state. You can support him by jumping.
6. Poor posture. By strengthening the spine and joints, each workout improves the functioning of the entire musculoskeletal system.
7. Dyspnea. While working with the simulator, the volume of the lungs increases, and tissues and organs receive an additional flow of oxygen. After 2 weeks of daily training, you can forget about shortness of breath.

For muscles

The lower part of the body works most actively when skipping. The greatest load falls on the calf muscles - with their help the jump is made.

Also involved:

• quadriceps;
• muscles of the buttocks and thighs;
• press;
• back muscles;
• to a lesser extent deltoids, triceps and biceps.

Which parts of the body will be pumped depends on the technique of performing the exercises. If you add arm curls, the biceps will receive the load. However, it will not be possible to give relief to your arms using a jump rope. Raising the leg high engages the hips and iliacus muscles. Alternately raising your knees allows you to pump up your abs more. The latissimus muscles help keep the body in balance and build posture.

It is recommended to alternate jumping with other activities, such as push-ups, running in place, body twists and abdominal exercises. This allows you to evenly load the muscles and avoid monotony during exercise.

Jumping rope is also useful for maintaining the tone of the heart muscle.

For women

It is believed that jumping rope is especially beneficial for women's health.

The statement is based on the positive consequences of working with this simulator:

• reducing the volume of the hips, increasing the elasticity and tone of the skin in this area;
• alignment of hormonal levels and, as a result, restoration of the menstrual cycle;
• improving blood circulation in the pelvic area, increasing libido, normalizing the gastrointestinal tract;
• disappearance of cellulite;
• prevention of varicose veins of the legs;
• beautiful relief of the calves, increased endurance of the feet, which is important for the male body too.

Pleasant bonuses of skipping for women will be a good mood, a feeling of lightness and increased performance.

For children

Considering that in children and adolescents the skeleton is not yet fully formed, attention should be paid to exercises to improve posture, develop coordination of movements, and strengthen the muscle corset. Classes with a skipping rope combine all these areas. Children treat them as fun, perform them willingly and quickly master various techniques.

Why a jump rope is useful for young jumpers:

• legs and abs become stronger, muscles receive regular exercise;
• the child tolerates stress well, endurance increases;
• the heart and blood vessels work correctly;
• no problems with posture, osteochondrosis and flat feet.

Exercises with a skipping rope should not cause discomfort in the child’s joints and muscles, so if this happens, you should consult an orthopedist.

How to get up correctly?

You can get up any way. Just like walking, sitting, bending... The question is that not all methods are equally useful, and some are even harmful. And for some reason, we often, without thinking, use exactly these methods. The result of this is: chronic muscle strain, injuries, and as a result – chronic and acute pain in the muscles, joints and spine. But learning to move correctly (that is, naturally and with minimal effort) is not so difficult.

Main rules:

– minimize muscle tension;

– competently use the inertia of movement;

– “round” movements;

– avoid sudden movements.

As you know, you can win either in strength or in the length of the path. By standing up (and generally moving) incorrectly, we move our body with muscle effort, often overloading our joints and spine. The correct movement is usually longer, but it does not require any noticeable effort or additional support on anything.

But first, let's lie on the floor. Of course, you can do this quickly by taking a prone position with a fall on your hands, and then lower yourself to the floor. But we will take a different path: longer, but much safer, natural and pleasant. For ease of learning, the movement is divided into phases, but of course in life it is performed together. I will note that this in itself (with repeated concentrated performance) is an excellent exercise for regaining the ability to move harmoniously and naturally.

So, to learn to get up, you must first lie down:

1. We get down on one knee (for example, the right one - you can start with the one that is more convenient for you personally).

2. Place your right palm on the floor in front of you.

3. Place your left palm.

4. Leaning on your palms, lower your second knee to the floor.

5. Continuing to lean on our hands, we turn our pelvis to the left, lying on the floor with our right thigh.

6. Left palm on the floor, right arm extended along the floor to the left - perpendicular to the body, lie down on the right side.

7. Smoothly roll onto your back. Let's relax.

All!

Here we avoid bending and bending in the back, trying to lower ourselves by bending the knees and elbows, rounding the movements and rolling where possible. We will rise from the “lying on your back” position in the reverse order:

1. Bend your knees (feet on the floor), tilt your knees to the right. At the same time, the pelvis naturally rotates.

2. Continuing to rotate the pelvis, we roll onto the right side and shoulder.

3. We continue to roll onto the chest, with the arms under the body (the right arm may “want” to stretch forward, do not interfere with it!). The rotation will facilitate slight stretching along the longitudinal axis of the body towards the head. Bent knees will prevent you from turning over, so they straighten as you move. We pull our hands to our shoulders - this will give us the opportunity to push off the floor.

4. Bringing the pelvis back, we come to our knees. We do not raise our head and torso, our back is inclined. Palms remain on the floor. You can push off with your hands, helping yourself to your knees.

5. Bring your buttocks to your heels, shift your body weight back, and smoothly sit on your knees.

6. Shift our body weight forward and rise to our knees.

7. Get down on one knee.

8. We rise to our feet.

We reached the “standing” position: smoothly, without unnecessary effort or pain, without putting any strain on the back. Be sure to alternate performing the exercise on both sides, this is the key to the harmonious development of the body and brain. You can understand the nuances and individual characteristics of the movement with leisurely repeated repetitions. Try to move naturally, and not so much to think as to feel. The body itself will suggest a rational path, you just need to let it do it and listen to the prompts. Relax, alternate tucks and stretches as your body wants.

How to choose the right jump rope

In sports stores there are tables that help you choose a jump rope that is suitable for a person’s height. If they are absent, you can use the following technique: stand with both feet in the middle of the cord. If the handles of the jump rope are at chest level, then the length matches your height.

The material from which the exercise machine is made also matters. Plastic and nylon are most often chosen by those who are just mastering skipping. Such jump ropes do not tangle, although they do not allow for the fastest possible rotation. Polyvinyl is suitable for intense training, and leather or cable is suitable for training with increased muscle load.

When choosing handles, you should test them in action. If they are uncomfortable to hold or your hand gets tired after 10-20 jumps, you should not buy such a simulator.

Common mistakes

There are typical mistakes that most people make when they want to learn how to stand on their hands.

To finish what you started, consider the following:

• The width of the arms is no more than the width of the shoulders.
• The head should not look at the floor, turn it and look forward. When looking at the floor, the head moves towards the back, the balance is disturbed.
• A relaxed body - protruding belly, protruding hips, arching in the lower back - creates a curved line in your stance, which means it disrupts your balance and does not allow you to easily maintain your balance.

We hope that our recommendations will help you finish what you started and learn how to get into a vertical handstand quickly and without injury.

https://youtu.be/PbJbNwATmDU

Rules and recommendations for performing jumping rope

Like any sport, skipping requires adherence to technique and rules so that the result meets expectations and the training does not cause harm:

1. The duration of classes should be increased gradually, starting with 3-5 minutes a day. This will allow the body to get used to the loads, not overwork and not injure the muscles.
2. In order for the cardiovascular system to work in the desired mode, before training it is necessary to perform warm-up exercises and stretch.
3. Comfortable sports shoes are used for skipping. It is unacceptable to train barefoot.
4. You should control the position of your feet: after a jump, you cannot land on your heel or on your entire foot. The support is on the toes.
5. The back should remain straight, the shoulders slightly turned back, and the elbows pressed to the sides.
6. You need to monitor the work of your hands: the rope is rotated using the force of the hand, not the elbow.
7. If breathing becomes difficult or other unpleasant symptoms appear, you need to pause. At this time, you can perform bending, stretching, and any exercises that will help restore your heart rhythm.

The exercise technique is developed gradually. You shouldn’t immediately strive to perform 100 or 200 jumps; it’s better to do 50, but without failure. The results and how quickly they can be achieved depend on the person’s level of training, his physical condition and the regularity of training.

How to get up from a lying position

November 14, 2013

Author KakSimply!

Getting up from a lying position is one of the cherished desires of fans of action films and lovers of rhythmic and artistic gymnastics. This technique is incredibly difficult to perform. This requires comprehensive preparation.

Instructions

Train your legs. They play one of the main roles when rising from a lying position. Be sure to perform a series of squats of 3-5 sets daily or every other day, doing 15-20 repetitions with a light weight on your shoulders or 20-25 without weight, holding your hands behind your head. Train your quadriceps and triceps in your legs by using special machines and bending your legs from a sitting or lying position on your stomach. Construct a proportional figure. If you have fat deposits on your stomach, try to get rid of them with the help of abdominal exercises, as well as general strengthening exercises - jogging, swimming, cycling.

Make your arms stronger. Do push-ups, performing at least 15-20 repetitions in 3 sets. If possible, train your biceps and triceps using dumbbells. Perform pull-ups on the horizontal bar.

Start practicing doing sit-ups. This technique has its own tricks and with due attention you will understand that it is not as complicated as it seems at first glance. First, learn how to suddenly jump onto your feet. Lie on your back, place your arms along your body, palms down. Relax your upper body muscles, tense your arms as hard as possible, and begin to lift your legs toward you. As soon as they begin to move in the opposite direction, push sharply with your palms on the floor and your legs in the air and try to land on your feet, straightening your back and not falling back. As you jump, lean forward as much as possible to put your balance on your feet. You are unlikely to be able to achieve what you want the first time, but persistent training will do the trick.

Try getting up from a lying position without jumping. This is even more difficult to do, but by practicing jumping and continuing to exercise, you can achieve what you want. To make it easier, first try to stand on your feet by holding onto something, such as a rope tied to a doorknob. Gradually begin to rise without any aids.

Is the advice useful?

Didn't get an answer to your question? Ask our expert:

www.kakprosto.ru

Jumping rope for weight loss

Accelerating blood circulation, muscle development, burning calories in combination with cardio, which are achieved through skipping, are much healthier than any diet. Therefore, a jump rope is recommended as an effective exercise machine for weight loss.

How many calories are burned per hour of training?

Jumping is one of the most energy-intensive workouts. If you can burn 500 calories in 1 hour of running at a basic pace, then with a rolling pin you can burn 300 calories more in the same time. This figure may differ up or down depending on the speed at which the exercises are performed, whether the training is carried out regularly, and how long it lasts.

Features of training for weight loss

A calorie and energy deficit is necessary to effectively combat excess weight. Cardio exercises, which include skipping, help with this because they do not overload the muscles and allow the body to recover in just a day. At the same time, every 200 jumps burn approximately 150 calories.

To quickly get back in shape and achieve good results in losing weight, you should perform exercises at the same rhythm, without stopping. If fatigue has reached its limit, you need to switch to another type of activity (squats, push-ups, pull-ups), and then return to jumping again. The effect will only appear if the training continues for 30 minutes a day or more.

Full stretch

You can stay under the blanket while doing this stretch. All you need to do is clasp your fingers, stretch your arms above your head, and push your palms toward the back of your head as you inhale.

As you do this, stretch your legs and toes. Keep your elbows and knees straight, hold the pose for 5 seconds, and then exhale. Repeat 3 times to relax your body.

Results of training with a jump rope

After 2-3 weeks of regular exercise, results will be visible.

Losing fat while maintaining muscle mass

If you set a goal to lose 1 kg of weight in a week, you need to spend at least 9 thousand calories daily, since 1 g of fat contains 9. This can be achieved if you make skipping the main type of exercise and supplement it with several other types of physical activity. At the same time, unlike cycling, muscle mass will be preserved.

Development of anaerobic endurance

Correct calculation of strength, even breathing, and pulse control are no less important for high results in sports than strength and speed. Collectively, this is called anaerobic endurance. For amateurs and professionals, especially in CrossFit, a jump rope is suitable for all-round training of the body.

Exercises are not combined with strength loads. The workout should be light but intense, at medium speed. You should jump for an hour, not leaving the ground too high, making sure that your legs remain bent. The load on the muscles will be sufficient, while the exercises will allow you to take a break from the iron and relax psychologically.

Learn to stand up on your own from a lying position on your chest

The child was convinced that water supports the body on the surface in the previous lesson. He learned to lie on the water. It is not so easy for him to keep his body in a state of balance on the surface of the water. Children have very light bones, so they can float on the water even when exhaling, but it is difficult for them to maintain balance. It is even more difficult for a beginner to make the transition from a horizontal to a vertical position. Trying to stand on the bottom and not finding support under his feet, the child may get scared.

In order to prevent the appearance of fear, you helped him, supporting him at any moment, and today you will teach him to get to the bottom on his own.

To stand on the bottom from a position lying on your chest, you need to group yourself (that is, pull your legs bent at the knees to your chest), raise your head up, and press down on the water with your hands. After this, the legs are straightened downwards and placed on the bottom.

From a position on your back, you can stand on the bottom in the following way: group yourself, pulling your head to your knees (as if sitting on water), move your arms to a position along the body and, pressing your palms down and back, move your body to a vertical position. Now your feet can be placed on the bottom.

The goal of the fourth task is to teach the child to slide on his chest and on his back. To do this, offer the child (at a depth up to the waist):

1. Perform several exercises while lying on your chest and back with an independent transition from a horizontal to a vertical position.

2. Jump up and forward with your chest falling onto the surface of the water, followed by a transition to a vertical position.

3. Same as exercise 2, but fall backwards onto the surface of the water.

4. At a depth that allows you to rest your hands on the bottom in such a position that the water reaches your chin, lie on the water with your chest and smoothly raise your hips to the surface of the water, straighten your legs (keep your heels at the surface of the water for 10-15 seconds).

5. The same, but lowering your face into the water, hold your breath for 5-6 seconds.

6. At a depth of up to the knees, sit down and rest your hands on the bottom behind your back, smoothly lift your pelvis to the surface of the water, straighten your legs, pull your toes, put your head on the water (hold your pelvis at the surface of the water for 10-15 seconds).

7. Slightly leaning forward towards the water (hold the child by both hands), push off with your feet and from the bottom and, lying on the water with your chest, raise your hips to the surface of the water. (The teacher, moving backwards, tows it behind him). When performing the exercise, you need to ensure that the body is in an elongated position without bending in the lower back. The heels should not sink deep into the water; The child’s hands must be under water (otherwise the horizontal position of the body is disturbed), the face is raised above the water (chin at water level).

8. Same as exercise 7, but with your face lowered into the water.

9. Take a position on your back (arms along your body). You hold the child by the head, placing your hands over his jaws and ears, and tow him, making sure that his pelvis and toes are near the surface of the water and his earlobes are submerged in the water.

Towing on your back can be done in another way. Lying on his back, the child stretches his arms up, and you, taking him by the hands, tow the student.

Towing exercises are performed at different paces: walking, running at increasing speed.

10. With your help, lie down on the water with your chest in the “arrow” position, with your head raised above the water. You support the baby with one hand under the chest and the other by the heels. At your command, he takes a breath and lowers his face between his hands into the water. Now, removing your hand from under your chest, with your other hand you smoothly, without much effort, push his heels forward towards the shore. When repeating the exercise, try to push the child harder and further away. A strong push gives the body a quick slide, which in turn creates a stable position of the body on the water.

11. Take the “arrow” position. You, standing a little to the left (right) in front, take the child by the hand and shoulder of his left (right) hand. Then pull him past you, speeding up the movement, and release his hand. Then it glides on its own without support.

Due to acceleration, a lifting force acts on the body, supporting it. To perform the exercise, you must maintain a horizontal position and not perform any additional movements.

It is easiest to maintain balance when sliding, and the faster we slide, the easier it is to maintain balance of the body on the water. Therefore, when sliding, you need to push off strongly from the bottom.

The exercises listed above must be repeated until the child has completely mastered the subsequent free sliding at a distance of at least 2-2.5 m.

We move on to performing sliding without the help of a partner. It works like this:

1. Stand facing the child at a distance of 2 m from him and extend his arms towards him. Invite the child to slide towards the teaching one by pushing his feet from the bottom. Support him if he loses his balance. Remind how to properly stand on the bottom (move from a horizontal to a vertical position). As you master and perform the exercise well, gradually increase the distance.

2. The child should face the shore at a depth up to the waist, sit down, leaning forward, lie with his chest on the water, while simultaneously connecting his hands with straightened arms (put his face in the water, hold his breath as he inhales), push off strongly with his feet from the bottom. The sequence of actions must be strictly followed.

3. The same, but in a supine position.

The correct position when sliding is determined by a straight, without deflection, torso, arms and legs are connected together and straightened, toes are pulled back, the head is lowered into the water between the hands. The correctness of sliding largely depends on the strength and direction of the kick.

The push should be directed along the longitudinal axis of the body. Sliding teaches you to take the most streamlined position, which provides the least resistance to water. And here the strength of the kick plays an important role. A strong and correct push will allow you to cover a greater distance without losing your balance.

Exercises must always be performed correctly, because mistakes are difficult to correct later. To prevent errors, initially sliding should be performed at a limited distance.

The group of gliding exercises is transitional from the group of exercises for mastering with water to the group for teaching sports swimming methods. It involves unsupported movement of the body in a horizontal position at the surface of the water. Without mastering gliding well, it is difficult to learn to swim. A decisive step towards mastering swimming is to confidently perform front and back slides at a distance of 4-5 m. Varying the position of the head and hands in the water will help your child master this skill.

Try to make your activity interesting. To do this, use all the variety of sliding options.

Here is a sample list of exercises:

• sliding from the bottom with one or two feet
• slipping from step
• from the jump
• from a standstill or running
• from a wide variety of starting positions on the chest, back and side

They can be varied with different positions of the arms and legs. For example:

• sliding on the chest, left (right) hand at the top, right (left) pressed to the body
• the same on the back
• sliding, when both arms are extended upward, the hands are parallel or placed on top of one another, both arms are pressed to the body (on the chest, on the back)
• sliding followed by turning onto the side and back
• sliding with changing the position of the hands during the forward movement of the body (on the chest and on the back)
• sliding on the right and left side
• sliding in the water column with different initial positions of the arms and head

Sliding exercises are very dynamic. Children perform them with great excitement, while solving a number of problems related to mastering water, the ability to maintain balance, a streamlined and horizontal body position. Make sure that when performing the slide, the child stretches out, taking the “arrow” position, keeping his arms and legs together.

Be careful. Take precautions. Don't be distracted for a moment by a foreign object. The child should perform all sliding exercises by sliding towards you, towards the shore or along the shore in the shallow part (but not in the deep part and not towards the middle of the reservoir). During the exercises, accompany the student from the side.

sevia.ru

Monthly training program

Beginner jumpers are recommended to perform exercises at a speed of 100 jumps per minute. At the same time, in 1 month, do not exceed the training time of 40-60 minutes. It is necessary to combine different types of exercises within 1 workout: on one leg, crossover, offset, etc.

The program for the 1st month could be like this:

1. Days 1-5. 5 minutes of jumping on 2 feet at a slow pace to warm up the muscles and allow the body to get used to the load. Then 2 minutes on the left and right limbs alternately. And 20 more exercises with shifts to the left and to the right. We complete the workout with 5 minutes at a comfortable pace on 2 legs.
2. Days 5-15. 5 minutes at low speed. Then 3 minutes on each foot, 30 exercises to the right and left. We rest for 3 minutes, doing squats or jogging. Again 5 minutes at an average pace. 20 movements forward and backward, then in place, but with the body turning in one direction or the other. These exercises engage your abs. 10 each with high knees and, finally, 5 minutes at low speed.
3. On days 8, 16, 22 and 31, you need to schedule a break from training to give your muscles time to grow.
4. Days 15-30. We start, according to tradition, with warming up for 5 minutes. We increase the speed by counting approximately 100 movements. Slow down the pace, alternate legs, as in the previous paragraph. 10 minutes we jump right - left, forward - back. 3 minutes of rest followed by other exercises. 10 minutes at an average pace, then another 100 jumps with acceleration. 50 movements each with a turn left and right. Then do 20 knee raises and finish with a 10-minute slowdown.

On your feet from lying down

Woodpecker-600
21-12-2008 23:26

Tell me, where to start to learn how to jump to your feet from a lying position?
Which muscle group should I train with what exercises? Huge Cock Cucumber
22-12-2008 11:10

Train everything, and also stretch.

Naturally, without strong abs and back, nothing will come of it, just like without the ability to stand on a basic bridge.
Woodpecker-600
22-12-2008 21:22

Yeah got it!
Thank you castor oil
12/23/2008 12:47

quote: Naturally, without strong abs and back, nothing will come of it, just like without the ability to stand on a basic bridge.

+1 Stand on the bridge without supporting your head and swing smoothly to achieve maximum deflection. Train on soft ones, otherwise you can injure your heels without dexterity. It is important to swing your legs for inertia and learn, first, to push off (help) with your hands. Place your feet under yourself when jumping. Kill_Maker
23-12-2008 12:41

in wrestling they will teach you this, there is something like a somersault with a backbend, an interesting thing
Huge Cock Cucumber
12/23/2008 12:45

quote: Originally posted by Kill_Maker: there is something like a somersault with a deflection, an interesting thing

but if you come to the fight “wooden”, then before you teach, they will “pull” the student for a long time and painfully Kill_Maker
12/23/2008 13:11

quote: Originally posted by Huge Cock Cucumber: but if you come to the fight “wooden”, then before you teach, they will “pull” the student for a long time and painfully

well, how could it be otherwise))
Woodpecker-600
12/23/2008 19:22

Such things as wrestling are not available to us - only everything can be done with a samovar.
I can do the bridge and back freely, but I still can’t get up with a jump from lying down! Popov
31-12-2008 18:40

In this “kip-up” the main role is played by the extensors of the back and neck.
A bridge is not needed for this. At least what I stand in - I wouldn’t dare call it a “bridge”, but on my feet from the back - please. The main thing to understand is the dynamics - to get up, you need to lift your center of gravity off the floor and put your feet under it before you fall back. Therefore, first, the legs, straight at the knees, are pushed up with a powerful amplitude movement, while simultaneously straightening at the lower back, with a maximum deflection of the back and neck, we push the body following the legs, while the body is completely lifted off the floor. All you have to do is bend your knees and your legs that are already moving downwards and they will come under the center of gravity. in this case, you need to push upward, i.e. try to move the center itself only up and down. First, you can help yourself with your hands. The main thing is to send your legs straight and not be afraid to bend your back and neck as much as possible. Well, keep in mind that your legs should stand approximately where your pelvis was. However, once you get the hang of it and your muscles allow it, you can jump forward quite noticeably with such a jump from your back. In general, it’s best when the one who knows the question helps - guides his legs and holds him under his back. In principle, a coordinated and athletic person learns from an instructor in 4-5 attempts. At least I taught a couple of my “salmers” this way. botanik
31-12-2008 19:24

You need a good stretch of the whole body. and also dexterity and technique. I was practicing breaking, I mastered this number quickly enough, using my hands first, then without pushing with my hands. technique described above

quote: Originally posted by Popov: The main thing to understand is the dynamics - to get up, you need to lift your center of gravity off the floor and put your feet under it before you fall back. Therefore, first, the legs, straight at the knees, are pushed up with a powerful amplitude movement, while simultaneously straightening at the lower back, with a maximum deflection of the back and neck, we push the body following the legs, while the body is completely lifted off the floor. All you have to do is bend your knees and your legs that are already moving downwards and they will come under the center of gravity. in this case, you need to push upward, i.e. try to move the center itself only up and down. First, you can help yourself with your hands. The main thing is to send your legs straight and not be afraid to bend your back and neck as much as possible.

this is roughly how I do it
Popov
12/31/2008 19:57

By the way, those starting to master this “jump” usually have some kind of psychological block – they are afraid to fall backwards on their head, so they try to “hide” it on their chest. This usually leads to falling back onto your back and pelvis and hitting your heels on the floor. Therefore, in order to force yourself to bend, you need to “try” to look back at floor level, at the horizon, when bending.

quote: Originally posted by botanik: this is roughly what I do

Thank you. To be honest, it’s hard to describe in words.
Tank_irk_ru
04-01-2009 22:10

quote: Originally posted by Woodpecker-600: Tell me, where to start to learn how to jump to your feet from a lying position? Which muscle group should I train with what exercises?

Be careful with this exercise: one friend of mine had a plaster collar for quite a long time... Nick123
12-12-2009 12:45

quote: On your feet from lying down

.. in life, retreat in a straight line .. (they will catch up) .. and stand in a shooting position even more so .. (they will meet you) .. but purely for yourself, do what the coach says (without hose training) + cool down by force. .. I don’t know how to get up, but you will feel the harshness from ordinary people many times over! —————————————————————- ..you need to get up slowly….. Anton42
01/15/2010 09:07

quote: Tell me, where to start to learn how to jump to your feet from a lying position?

If I understand correctly, this is how Jackie-Chan stands up?
At the moment of “jumping”, try to push off from behind your head with your hands. In general, nothing complicated, the back flask was more difficult for me, but once I overcame the psychological barrier, easily and forward somersault from the run and back from the “goat”!

guns.allzip.org

Contraindications and possible harm

A jump rope is one of the safest sports equipment, however, it also has contraindications:

• diseases of the spine during an exacerbation, displacement of the vertebrae or cartilage, when there are contraindications to jumping;
• high obesity index if there is a possible risk of joint damage and excessive stress on the legs;
• vein diseases;
• hypertension and cardiac dysfunction;
• arthritis and arthrosis;
• some eye diseases.

To avoid unpleasant consequences, it is necessary to familiarize yourself with the jumping technique before starting classes. Comfortable shoes, fresh air, energetic music and enough water will make the workout as enjoyable and effective as possible.

https://youtu.be/xOlXWPoBjI8