Rhythmic gymnastics - keep the body in good shape - Guide

January 4, 2013

  • Rhythmic gymnastics - keep the body in good shape
  • Exercises
  • Leaders

 rhythmic gymnastics Guide

Guidelines for rhythmic gymnastics

  • Classes start slowly, in accordance with the level of physical fitness. Slowly and gradually increase the number of repetitions of exercises and duration of exercise. Classes rhythmic gymnastics takes a lot of effort and energy.
  • Classes rhythmic gymnastics should be done daily. An exception can be made only if you feel fatigue. Resume classes when you feel better.
  • To engage in rhythmic gymnastics must be in a safe, cool and clean place. The floor must be flat. Equally important are good ventilation, proper lighting and a relaxed atmosphere.
  • Train in comfortable clothing that is stretched. To exercise in the supine position put on the floor mat.
  • Begin training with basic exercises and gradually move on to more challenging exercises. Ask your coach or friend to help you in doing some exercises.
  • Breathe evenly and Quench your thirst when you want to drink.
  • Immediately stop exercising if you feel pain, discomfort, dizziness, Dizziness - if the ground is slipping from under his feet  Dizziness - if the ground is slipping from under his feet
   or shortness of breath.

 Guide | Rhythmic gymnastics - keep the body in good shape


  • Rhythmic gymnastics can be practiced anywhere.
  • Rhythmic gymnastics can be practiced at any age.
  • For employment by rhythmic gymnastics did not need additional sports equipment or a subscription to a prestigious fitness club.
  • Strengthening muscles and overall physical fitness helps to improve overall health.
  • Rhythmic gymnastics - an effective means of treating depression Depression - a little more than a bad mood  Depression - a little more than a bad mood

 Guide | Rhythmic gymnastics - keep the body in good shape


  • A limited number of exercises.
  • You can not adjust the resistance, because resistance is the body.

Article Tags:
  • gymnastics

Jump Rope for weight loss - jumping to form a beautiful figure - Exercises

November 13, 2014

  • Jump Rope for weight loss - jumping for the formation of a beautiful figure
  • Exercises

 exercises with a rope for weight loss

The benefits of the rope for weight loss

Jumping rope relate to cardiovascular stress - they gradually improve the functioning of the respiratory and cardiovascular system, and increase endurance. To include in their training exercises with a rope, you have a month or two notice that you easier to climb stairs, your progress jogging grow, and you can all the long play outdoor games with kids. It is also believed that the implementation of such an exercise reduces the likelihood of developing cardiovascular disease in the future.

Very useful is the rope slimming down. If you are on your feet have stubborn fat deposits on which for a long time did not manage to get rid of, it is very likely that the rope will help you. Besides, it makes more slender legs, giving them a nice relief.

Another important from the point of view of women, the dignity of the rope is that using it is almost impossible to "siphon" legs. As you know, many women are very cautious in the choice of exercise because they fear that their muscles may become too developed, but it does not fit into the classic canons of female beauty The mystery of female beauty - mystery and femininity  The mystery of female beauty - mystery and femininity
 . Carrying out exercises with a rope, this can not be afraid.

Rope well strengthens the gluteus, abdominals and, to some extent, the back muscles.

Finally, the rope improves mood: jumping it can inspire in adult children's cheerfulness and energize.


Rope exercise for weight loss

Classes rope does not necessarily have to be limited to ordinary jumps - otherwise the exercise will soon seem too monotonous. The following describes the training with a rope, which included a number of different exercises. Ideally, they should be run for ten minutes - then the fat burning will be particularly effective. However, if this does not get you right away, do not worry. Just follow these exercises at your own pace, and when your endurance will increase sufficiently, you should be able to keep within ten minutes.

  • Minutes 00:00 - 1:00

Stand up, legs spread shoulder-width apart, back straight and firmly holding the handle of the rope. Jump rope, as usual, landing on both feet, and try to make at least one jump in one and a half seconds.

  • Minutes 1:00 - 2:00

Jump rope, landing alternately on the left and right leg. When the exercise will get a good, complicate it, and jump thirty seconds on one leg, then another thirty seconds, on the other.

  • Minutes 2:00 - 3:00

Jump rope and about thirty centimeters forward. Now jump rope ago - about the same thirty centimeters - by turning it counterclockwise, not clockwise as usual. With unaccustomed in this exercise can easily cling to the rope or its own pace and fall, so be careful.

  • Minutes 3:00 - 4:00

Another minute of normal jumps: rope rotate clockwise and land on both feet.

  • Minutes 4:00 - 5:00

This exercise is sometimes called the "slalom". Jump over the rolling pin to the right - twenty to thirty centimeters in the next rotation will be displaced the same distance to the left, then again to the right, and so on. Keep your feet together, arrange them well. Again, this exercise is first given difficult and can lead to an imbalance, so better to start slowly and only when you have mastered it, it will be possible to increase the pace.

  • Minutes 5:00 - 6:00

Jump as high, so you have time to do two rotations rope before his feet touch the floor. First, you can alternate between a double jump with two or three conventional.

  • Minutes 6:00 - 7:00

Starting position - standing, back straight, feet together. Jump rope and landing, stand with your feet hip-width apart. The next time you land with your feet together, then re-arrange them shoulder-width apart, and so on.

  • Minutes 7:00 - 8:00

Jump as usual - landing on both feet.

  • Minutes 8:00 - 9:00

Run in place, turning the rope. During one rotation of the rope should take place only under one foot.

  • Minute 9:00 - 10:00

Jump rope, turn landing on the toe and heel or toe, heel and full foot.

Article Tags:
  • Weight loss