Seil jumping as a perfect Ausdauer training | MEN’S HEALTH

Childcare at the Pausenhof? Falsch! Rope Skipping is the perfect mix between Australian sport and acrobatics. Somersault, Handstand, Flickflack – the professional repertoire is action-packed. Auch Anfänger has the Wahl: allein, in Sechser-Teams, op een Bein, de Poor überkreuzen. “The reform is a matter of combination, which can be managed differently,” says Sebastian Deeg, World and European Master in various Seilsprung-Disziplines. Ski jumping is a great experience with cross-country skiing or racing, but also heart – if you no longer do the sport, you will quickly want to come to the border!

Were you brought to Tag Seil Jumping?

Skipping starts with exercise and is the ideal sporting art, a bit of running around, denn: “10 Minutes Skipping is an exercise with 30 Minutes Jogging”, says Fitness Coach Markus Bremen. Beef consumes 500 calories in 30 minutes. If you want to take a step forward, you should carry out the treatment with the hand gels. Leise on their Vorfuß countries and on federndem Boden (etwa Teppich) work!

Was I supposed to go to the rope jumping beach?

No jumping at all. “See the best of luck with your care and good company”, with Seilspringer Deeg. Warming up before training: warm up for 10 minutes, arm and hand gel.

Professional tip: Best underground: gefederter Hallenboden. Not jumping on asphalt, the Gelenke thanks this.

Welches Seil benötige ich?

The best choice of a special plastic coating (Speed-Ropes) or a few thin loops with the appropriate sleeves made of plastic (Beaded Ropes). A Speed-Rope is thinner and lighter and therefore more interesting for people. The length of the Seils has failed. Ideal: moderately draufstehen, the Griffe and under the Achseln.

Professional tip: Nevertheless, it is not possible to handle Griffe, so the next step is (schult die Bewegung besser). Etwa is a model: BeMaxx Speed ​​​​Rope

Can I take part in Seil Jumping?

Ensure that (Kraft-)Ausdauer optimizes the Schnell- and Sprungkraft. “The movement of a rope with skipping is complex. Coordination and conditionality have become common,” explains Deeg. Don’t be shy about it even if you don’t have Fett: 30 minutes of ski jumping consumes 500 calories zirka. See also: Beim Laufen since it was last 280 calories. Außerdem wird deine Oberschenkel- und de Wadenmuskulatur gefordert. An indication of the Rumpfmuskulatur is the power and the weapon. There is also an Art Ganzkörper training – everything that is not done by Muskelaufbau.

Professional tip: Vary the tempo of the music. This way you start along the other Beats, your shape is sturdier.

Who likes training? Who long sollte ich seil jump?

Dough: “I am the best Interval Training.” Trailer: 10 x 1 Minute Jump, your 1 Minute Break. After a week 2 minutes, 1 to 2 minutes break. Fortwritten: in den Pausen Crunches, Dips, Liegestütze. The Fachmann empfiehlt zdem Specialübungen, die je nach Form einbouw:

1. Speed ​​training: Jump quickly in Wechsel left/right
2. Double durchschläge: zwei Seilumdrehungen pro Sprung (for Könner: die Dreifach-Variante).
3. Beim To land wechselseitig in de Ausfallschritt gehen

Professional tip: drei Umdrehungen pro Sprung, dabei de Poor überkreuzen.

Was it the best Seilspring-Übungen?

• If all goes well: If you click clockwise you can easily save the link. If you have a Brenner in the rights, you can use this link. Ben Anfang: 2 to 3 minutes per Fuß. Trainiert animates the Gleichweightssinn.
• I am Laufschritt: High frequency variant. Wechsle pro Sprung de Absprungfuß, soft drink du quasi on the Stelle läufst. Je faster, desto höher die Frequenz. Trainiert for all coordination.
• With 2 Circumference: Peitsche das Seil 2-mal pro Hüpfer unter de Füßen durch. It is possible that you will make a leap with this 6 Zentimetern, so no matter how normal you are. One of the things you need to do is the German technique of own long-distance swing. Trainiert pays attention to the Sprungkraft.
• In case of an aspirated knee: If there is a variant, the waiter will be worth a dish in the spring. Trains in the first line of the Hüftbeuger.
• With crossed arms: Kreuze die Poor, kurz bevor des Seil unter de Füßen entlang huscht. Poor entkreuzen, if you go straight to the Kopf. Beim zweiten Sprung alsherum. Trains the Movement of the Schultern.

Professional tip: Elements mixed: 15-mal one, a few times a few times, a few times a little – and wieder von vorn.

Fazit: Seil jumping introduced Abwechslung into the training plan

Rope Skipping is one of many workouts, training, coordination and strength training – ideal as a warm-up for Kraft training. Work is likely to be a major issue when it comes to Abnehmen’s recovery. Das Dear Daran: With a little place and the appropriate Schuhwerk kannst du sofortlegen!