Endurance is the ability to perform exercises of a certain intensity for as long as possible. In professional sports, where the emphasis is placed on technical skills, with the same technique, the athlete who has more developed endurance wins.
As for the use, here without a powerful heart and deep breathing on the whole chest also can not do. It is proved, and there is nothing surprising in that, no matter what kind of active image you lead, the state of health will largely depend on endurance, that is, on the amplitude of cardiac contractions, the frequency of breathing, pulse, and sweating. After all, all of the above factors together and mean the familiar to all athletes the term "breath".
Variations of exercise for endurance
Exercise for endurance can be classic aerobic sports - swimming, running, dancing, jumping. In addition, there are several popular sports destinations that develop this property of the body:
- the rope is an unbeatable fat burner, strengthening the cardiovascular system, coordination, calf muscles, thighs, brushes, shoulders, press , buttocks;
- squats - it is proved that squats are not inferior in performance to efficiency, but they can be executed without leaving home;
- a bicycle is the ideal exercise for increasing stamina, which is suitable for people with a serious excess weight, as unlike running, relieves the load from the knees and feet.
As for running, then, obviously, when you need to increase the strength of your lungs and heart, you, above all, remember exactly about it. However, in excess weight, running is a very dangerous sport, because during each step, the walking foot accounts for 70% of the body weight. This is a huge load on the joints, which can be avoided by driving weight first on a bicycle. And in the rest, running keeps the position of leader among the exercises for the development of general endurance.
Exercises
Today we suggest that you perform a set of endurance exercises from the category of cardio training with a rope.
- We jump on the rope first on one leg, then on the other for warming up. We perform 20 jumps per leg.
- Feet together, jump 20 times.
- The rope was put off. We perform several steps in place to normalize breathing.
- Hands by the head, take a step back, bending the leg in the knee. We pull the leg forward and transfer the weight to the front leg. We lift a leg on an exhalation. The front leg is at right angles, the knee does not protrude from the toe.
- We inhale, exhale several times and perform 30 repetitions of attacks back to the second leg.
- Shake your legs, take a few steps in place.
- Do squats - legs wider than shoulders, hands in front of you. We sat down, on the way up we make a sweep with a half-bent foot to the side. We change legs alternately. We do 30 times.
- Complicating: on the swing with the foot to the side, we make a turn by the body and strike or swing by hand. We do 30 times.
- Normalize breathing - we walk with inhalation and exhalation.
- Tilting and pushing the foot - lift the right leg back in a half-bent form, with the right hand touch the left foot, the body is tilted, the left hand is pulled back. From this position we rise, we connect hands together and we strike impact by the right foot aside. We perform 20 times per leg.
- The next exercise to increase stamina is done again on the rope - we jump 10 times on the right and left leg, and 10 times on both legs.
- Squats - crouching hands are brought together in front of the chest, stand up arms spread on the sides. We perform 30 times.
- Complicating - crouch, hands together, get up, put two strokes with a turn to the side. We perform 30 times.
- We raise our hands - inhale, lower - exhale. We take several steps in place to normalize breathing and relax the muscles of the legs.