2 exercises to help extend the life and youth

The more you move, the longer it will live and keep your youth. A study of Norwegian scientists showedThe Combined Association of Skeletal Muscle Strength and Physical Activity on Mortality in Older Women: The HUNT2 Study.That muscle strength and physical activity are directly related to mortality from both cardiovascular disease and other causes.

As for the youth, you can already see how your body is preserved.

Based on the fitness of human communication and the amount of absorbed digestible and oxygen (VO2 max)Estimating V · O 2peak from a nonexercise prediction model: the HUNT Study, Norway.Norwegian scientists have created online calculatorThat shows your age sports.

If this age corresponds to or even exceeds the biological, it is time to add to your life more traffic.

How to slow down aging

People are at their peak in 25-30 years, and then in the absence of regular exercise of power and amount of muscle mass begins to decline. According to various sources, between the ages of 50 to 70 years old people every year loses between 1.5 and 3% of muscle mass, but the process starts before 50 years of age.

In one study,Strength and muscle mass loss with aging process. Age and strength loss. it was found that the difference in muscle mass and strength of people before and after 40 years is from 16.6 to 40.9%.

If you want to stay in shape, you need to stop the loss of muscle. Exercises to build and maintain muscle mass can prolong your youth. In addition, it is necessary to perform cardioThat support the health of the cardiovascular system and increases stamina.

If you do not have time for full power and cardio, do not want to go to the gym or exercise to look for home exercises, you can maintain their health and fitness by performing only two universal exercise: burpee and jumping rope.

Benefits burpee and jumping rope

These exercises have several advantages:

• Pumped almost the entire body. Performing burpee, you engage the muscles of the thighs and buttocks, calves, chest, shoulders, triceps, abs and hip flexors. While jumping over a skipping rope calves work, thighs, buttocks, abs, back, arms and shoulders.
• Provides cardio and improve the functioning of the cardiovascular system.
• Suitable for weight loss. Exercises burn more caloriesThan running at a calm pace, so the combination of burpee and jumping rope - great exercise for those who want to lose weight.
• Pumped explosive power - the ability to make a maximum effort in the minimum time.
• Have many variations. There are many variations of these exercises, so that you will always have a more complex version that you want to strive for.
• They do not require special conditions. For burpee you do not need equipment, and the rope is very cheap.
• Both exercises can be performed anywhere.

Next, we will see exactly particular technology, the options exercise performance, the number of repetitions.

burpee

This exercise invented burpee Royal (Royal H. Burpee), a physiologist from New York. However, his version burpee was much more mild and consisted of four movements. It no squeezing and jumping.

Over time burpee turned into something that we are used to - six-component exercise performed at high intensity.

Features of technology

Stand in the emphasis lying down, arms over shoulders, abs and buttocks are strained.

Lower body down by touching the floor chest, belly and the front surface of the thighs.

Straining press and buttocks, squeeze himself up into abutment lying. During lifting the body should form a straight line.

With a leap substitute knees bent legs to the hands. In the legs do not bend much time of this movement. Knee angle must be greater than 90 degrees.

Jump out upward fully rectifying body.

Again, put your hands on the floor and take the emphasis lying.

In some embodiments, burpee at a low point do not need to touch the floor feeding. Instead, the classic push-ups. If you find it difficult to squeeze himself up, try this option.

Versions

You can experiment with all kinds of push-ups and jumping. For example, to replace the usual push-ups with a touch of sex breast, belly and hips to push on one leg, or push-ups with your hands or feet on a pedestal.

Jumping can be replaced by skipping over the step or neck rod, Jumping on a stand, running in place, the long jump with a turn.

Make up your variations burpeeThen you will never be bored in training.

The number of sets and reps

Since burpee traditionally performed without weights for efficient pumping stamina you need to perform many repetitions or to arrange interval training. Perform burpee 10-15, rest for 30 seconds and then repeat. Do as many sets as you can.

You can try to do burpee on time. The maximum number of repetitions per minute. So you can track your progress, and strive for the best results.

Jumping rope

First you need to find a suitable rope to you. To do this step on the center of the rope, and lift both handles upwards. They should be at chest level.

Features of technology

During the jump, keep your elbows close to the body, hands slightly forward print. Try to turn the rope only the wrists, not using the forearm. During a jump is not buckled up. Land softly on the toes, with slightly bent knees.

Versions

Ways to jump rope not less than burpee options. We already wrote about 50 exercises with a rope. These options will help you to diversify your workouts and improve the coordination of movements.

The number of jumps

Perform 100 jumps. When it will turn easily and without hesitation, learn how to make double jumps. Technique is the same. The only difference is that you need to jump a little higher, without compressing the legs, and quickly twist the wrist in time to turn the rope twice.

Alternate burpee and jumping rope, or add them to a set of exercises, then you will significantly increase endurance and muscle strength, and at the same time and prolong their youth.