SKIPPING ROPE AND ELLIPTICAL

Musa

You will need a towel, a skipping rope, the elliptical machine and water for drinking during exercise.

Start with the warm up for 10 minutes. Your warm up could be matching on the spot and doing knee lifts for one minute then you match it out again and you repeat until your 10 minutes is done.

SKIPPING ROPE: Maintain your balance by looking straight ahead, maintain an upright poster with your weight on the balls of your feet. Jump only high enough to clear the rope approximately one inch off the ground.

Land lightly on the balls of your feet, keep your elbows near your sides maintain your elbow joints at 45 degrees angle. When turning the rope, make two inch circles with your wrists.

Do not sacrifice good form for speed, you may be afraid the jumping rope will be hard on your knees. However, the truth is that when properly executed jumping no more than A? to A? of an inch off the ground you will cause less stress on the joints than jogging and actually strengthening your knee musculature.

In the long term the benefits of a consistent jumping program grow even larger.

STEP OVER: The step over is a progressive of the step up. It is a beginnera��s exercise to develop single leg strength and stability. The athlete descends on the other side of the box. Even with a low box the step off at the other side emphasizes knee extension. Descend in a controlled manner. Do not perform the exercise with a box that is too high.

ELLIPTICAL: How to work on an elliptical machine, it is suitable mostly for people with joint or back problems because it is a low impact workout. When used properly it can provide a whole body workout with less risk or strain than running on the treadmill. Step onto the machine most elliptical machines have two sets of handles, 1 set that remains stationery, grasp a stationery handle and step onto the furthest step. The step will move when you step on it but will move less if the step is at the bottom of its rotation. Grasp the other handle and lift up the second foot.

Steady yourself before continuing. Imagine titled work out on an elliptical machine step 4 align your feet with your hips. They should be exactly hip width apart.

JOGGING ON THE SPOT: After that you can stop and step off the machine and start jogging on the spot for two minutes and match for 30 seconds and jog on the spot as fast as you can for another two minutes you can repeat this 5 times tacking 30 seconds breaks in between. When you are done you can do your cool down and stretch it out then you will be done with the work out.