Como Pular Corda do Iniciante ao Expert

Sci Nutri

Pular corda é um dos melhores exercícios para melhora da aptidão física e perda de gordura. Este Curso é um Guia para quem quer aprender um pouco mais sobre este esporte e começar a praticá-lo.

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What's inside

Learning objectives

Bases do jumping rope / skipping rope
Teoria - os tipos de corda, dicas gerais (prevenindo lesões, aquecimento), como calcular o gasto calórico pulando corda
Nível básico - side swing, double side swipe, basic bounce, double side swing & jump, single side swing & jump

Nível básico ii - bell, skier, straddle, scissors, straddle cross
Nível intermediário - toe to toe, heel to heel, crisscross, rush step, alternate bounce, can can, double under
Nível avançado - double criss cross, single side swing & crisscross, double under crisscross, alternate criss cross speed, eb,

Bases do jumping rope / skipping rope
Teoria - os tipos de corda, dicas gerais (prevenindo lesões, aquecimento), como calcular o gasto calórico pulando corda
Nível básico - side swing, double side swipe, basic bounce, double side swing & jump, single side swing & jump
Nível básico ii - bell, skier, straddle, scissors, straddle cross
Nível intermediário - toe to toe, heel to heel, crisscross, rush step, alternate bounce, can can, double under
Nível avançado - double criss cross, single side swing & crisscross, double under crisscross, alternate criss cross speed, eb,

Syllabus

Movimento 25 - Flash Jog Step Criss Cross

Movimento 26 - 360º

Introdução

Conteúdo Programático

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Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Como Pular Corda do Iniciante ao Expert with these activities:

Jump Rope Resource Collection

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Gather resources on jump rope techniques, exercises, and nutrition to enhance your learning.

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Compile websites and online forums dedicated to jump roping.
Collect video tutorials demonstrating various jump rope techniques.
Gather articles and research papers on the benefits of jump roping and how to maximize your workouts.

Review Basic Fitness Concepts

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Revisit fundamental fitness principles to enhance your understanding of jump roping as a cardiovascular exercise.

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Review the importance of warm-up and cool-down exercises.
Understand the role of cardiovascular exercise in overall fitness.
Learn proper breathing techniques during exercise.

Organize Course Materials

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Stay organized by compiling course materials in one central location for easy reference and review.

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Create a dedicated folder or notebook for course materials.
Organize materials by topic or module.
Review materials regularly to reinforce your understanding.

Three other activities

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Assist at Jump Rope Events

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Participate in jump rope events as a volunteer to gain practical experience and support the jump rope community.

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Contact local jump rope organizations or fitness centers to inquire about volunteer opportunities.
Offer your assistance at events such as competitions, workshops, or jump rope classes.
Help with tasks such as registration, equipment setup, or providing support to participants.

Jump Rope Study Group

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Connect with fellow students to share knowledge, practice techniques, and provide motivation.

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Find a study partner or group with similar goals.
Schedule regular meetings to practice jump roping together.
Discuss techniques, share tips, and provide encouragement to each other.

Personalized Jump Rope Workout Plan

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Develop a tailored workout plan that meets your fitness goals and helps you improve your jump roping skills.

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Assess your current fitness level and goals.
Research different jump rope exercises and their benefits.
Design a workout plan that incorporates a variety of exercises and gradually increases intensity.