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02

Oct

Przygotuj się do biegu OCR – TRENING ZE SKAKANKĄ

Przygotuj się do biegu OCR – TRENING ZE SKAKANKA

Sprzęt, dzięki któremu zbudujesz świetną formę, wcale nie musi być drogi. Często te najprostsze patenty są najskuteczniejsze.

Skakanka i trening z nią są z pewnością idealnym przykładem.

Oto kilka prostych zasad treningu ze skakanką, które pomogą zrzucić balast przede wszystkim poprawią Twoją kondycję.

Co to jest: kawałek sznurka i dwie rączki? Na tak postawione pytanie od razu znajdujemy dwie odpowiedzi: skakanka i lepsza forma. Albo i nie, jedną odpowiedź, ponieważ w tym wypadku jedno równa się drugiemu. Ten doskonały sprzęt bez problemu znajdziesz w piwnicy albo najbliższym supermarkecie.

Warto poszperać, ponieważ trening na skakance to nie tylko gwarancja setek spalonych kalorii, lecz również skuteczna praca nad koordynacją, zwinnością czy balansem. Zobacz, jak skakać na skakance, by osiągnąć te cele, nie robiąc sobie przy okazji krzywdy.

Zasada nr 1: rozgrzewka

Zanim zaczniesz skakać w naprawdę wysokim tempie, poświęć kilka minut na rozgrzewkę. Zacznij od streczingu dynamicznego – rozruszaj dokładnie wszystkie stawy, które będą brać udział podczas treningu. Dopiero teraz złap skakankę i zacznij od spokojnych podskoków. Gotowy?

Zasada nr 2: buty

Jeśli nie chcesz przeszkadzać sąsiadom, nie skacz w domu. W przeciwnym wypadku zapomnij o swojej miłości do sąsiadki z dołu – skakanka równa się hałas i nic tego nie zmieni. Pod żadnym pozorem, by być ciszej, nie próbuj skakać bez butów. Brak amortyzacji przy każdym skoku będzie niszczył Twoje stawy.

Zasada nr 3: różnorodność

Mieszaj skoki obunóż, przeskoki, skoki z wysokim unoszeniem kolan, skoki skrzyżne i wszystkie inne, jakie przyjdą Ci do głowy, podczas każdej rundy. Nuda zabija skakankę, weź to sobie do serca.

Zasada nr 4: interwały

Ustaw timer i trzymaj się sygnałów. W trakcie rundy po nieudanej próbie wracaj do skakania najszybciej, jak to możliwe. To podczas pauzy jest czas na odpoczynek. Przede wszystkim nie oszukuj!

Odpowiednia motywacja do treningu jest niezbędna do tego, aby przynosił on oczekiwane efekty, dlatego dbaj o to, aby trening był tak zaplanowany, żeby sprawiał Ci przyjemność – ENJOY YOUR WORKOUT! Potrzebujesz większej dawki motywacji? Odwiedź nas w mediach społecznościowych: Facebook i Instagram!

Chcesz dowiedzieć się więcej na temat biegu? Sprawdź FAQ  i inne Aktualności !

Gotowy na podjęcie wyzwania? Zapisz się na Survival Race!

Źródło: Men’s Health

 

TAGI: Przygotuj się do biegu OCR – TRENING ZE SKAKANKĄ, SKAKANKA

TRENING SKAKANKA

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