New York expert Alexander Kaufman recommends these practical exercises that will give you quick results. All you need is a super-long elastic rope.
Each exercise should do it for one minute, which will make as many moves as you can from it, and after changing to the next. If you feel more strength, do the whole round of 10 exercises again.
Exercise 3 times a week on every other day.
Stand in position for push-ups with one part of the rope under the heels, and the opposite end behind the neck. Grasp the rope in the right hip and pull towards right shoulder. Stretch out your hand and bend it again for 30 seconds, then change hands.
Start with the jump rope with your left foot forward and under the left foot. Hold the opposite end of the rope with both hands behind your head, elbows ears. As it stands kick with right foot forward, lifting the rope over his head, as shown in the picture. Back to top, repeat 30 seconds, then change legs.
Rope stand with legs spread, bent in the form of X in front of you and transfer it over the shoulders in front of the neck and hold it in front of your chest, as shown in the picture. With lax knees step on the right leg as much as you can to the right, then left a bit to the right. Repeat on the opposite side and this should last for 1 minute.
Rope stand with legs spread. Bend the rope behind the neck and hold it with both hands in front of your hips and squat. Hold the rope while jumping up and how you farther forward, pushing his hands forward and landing lax knees. Continue jumping one minute.
Place the rope in a double bait and stand in it with his legs spread. Kneel and grab three parts of the rope with both hands, keeping your back flat. Become a slowly moving your hips forward. Back in the kneeling position and repeat 1 minute.
Stand on the rope with his right foot and grasp the opposite end with both hands behind the back of the right shoulder, left foot forward in pole position for running. Tilt the right elbow to your left knee. Then again boot, continue for 30 seconds, then change sides.
Rope stand with legs spread, hold ends with hands together, and the rope thumbs and stretch your arms in front of you at chest height. Then raise your arms directly above your head, and bring them back in the chest and repeat 1 minute.
Lie face up, legs raised, knees bent, rope under the heels. Hold the opposite ends with both hands, and arms out to the sides. Place your feet at an angle of 45 degrees, so go back to the beginning and repeat 1 minute.
Stand in position for push-ups with one end of the rope under his right heel, and the opposite end of the back of the neck, and the whole rope set end right foot. Bring your right knee towards the left elbow, then stretch and lift your right leg behind you, as shown. Continue for 30 seconds, then change sides and repeat.
Rope stand with legs spread, holding opposite ends with both hands, left arm out to the side at shoulder height, right elbow bent and forearm raised.With loose knees and left hand fixed, stretch your right hand up. Back to top Do this for 30 seconds, then change sides.