Download PDF by Brett Stewart, Jason Warner: Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen

By Brett Stewart, Jason Warner


You definitely jumped rope as a child, yet you possibly didn't become aware of this enjoyable job can also be a kickass work out for shredding the entire significant muscles—arms, legs, butt, abs, shoulders and chest. With this publication, you switch an easy bounce rope right into a strength instrument to:

Build muscle

Boost endurance

Amplify explosive power

Improve agility

Enhance total fitness

From starting tips about right shape and choosing the right rope to complex methods like double unders and knee tucks, final bounce Rope exercises will educate you to leap like a professional and get within the top form of your lifestyles.

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Read or Download Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level PDF

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Additional info for Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level

Sample text

01 Position yourself directly under your pull-up bar. Hop up and grab the bar with an underhand (palms facing you/supine) shoulder-width grip and hang from the bar with straight arms. EXERCISES 02 Pull yourself up until your chin is above 03 Lower yourself down with control. Repeat steps 2 the bar. Pause. and 3 as prescribed. ISOLATE BACK, SQUEEZE BICEPS. DON’T SWING! Chin-ups are slightly easier than pull-ups because the supine position of the hands allows for greater activation of the biceps.

35 36 BODYWEIGHT BASICS RECOVERY Bodyweight workouts require you to exert great stress upon your body. Afterward, your muscles will be tired and sore. Recovery practices are critical for injury prevention and consistent training, and they enable you to give maximum effort for maximum results. Make these four simple practices part of your regular post-workout routine. 1 STRETCH 2 FOAM ROLL Stretching isn’t sexy and doesn’t make you look good without a shirt, but it’s the most underrated aspect of athletic development.

Try this ... There are many variations to the standard push-up. Adjust your hand position to work slightly different muscle groups. HEART TO HANDS PUSH-UP Place both hands on the floor below the sternum. You primarily work the triceps in this variation, also called a diamond push-up. STAGGERED PUSH-UP With its hands at different heights along the body, this variation decreases stability and helps strengthen the serratus anterior. 03 Push up through your palms, straightening your arms to return to the starting position.

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