Improve cardio with jump rope

To protect your knees, you must 1) keep you erect 2) landing on both feet and 3) you stick to short bursts. In short, minimize the impact forces and do not ask too much to your tendons.

For a complete training that contributes to your cardio and muscle building without putting a strain on your joints, combine series jumping and ground movements.

INSTRUCTIONS

Realize exercises has the following jump rope, by realizing, among them, two complementary ground movements: rotation of the pump with chest and arm extension and the board on one leg. Concatenate the four exercises circuit (1 jumps, pumps, jumps 2 board), without rest. For pumps, 8 to 12 reps will do. The plank position is to maintain 30 seconds right leg, left leg 30 seconds.

Concatenate FIVE THREE CIRCUITS, recovering FOR 60 SECONDS BETWEEN A 90 EACH.

1. Jumps feet together

Stand with your back straight, head in the axis of the spine, chain jumps by ensuring land on both feet each time. During 30 to 60 seconds.

2 alternate. Jumps

Stand with your back straight, head in the axis of the spine, right foot forward then alternate supports each turn of the rope. During 30 to 60 seconds.