When House Of Pain called on the world to jump around, jump around, jump around, jump up, get up, and actually come down, they probably did not praise the benefits of plyometric exercises for their training regimes. This does not mean that the song is an excellent training guide.
Adding a few jumps to your workout increases speed and power, and is especially useful for people working out in the gym to improve their performance in the sport. Besides, jumping is as high or as much fun as possible and a great way to break monotony that has crept into your training.
The box jump is a plyometric movement that strengthens the main muscles of the lower body – gluteal muscles. Quads, calves and thighs. Box jumps make you faster, more powerful and more sprightly than ever, and if you run them for more than a few seconds, you increase your heart rate and burn calories like no one else.
This is also a versatile step. "The beauty of box jumps is that you can adjust the height of the box to use it for a variety of fitness goals," says Personal Trainer Joe Spraggan. "So you can build explosive power and speed with a high box for low repetitions, or use a lower altitude to improve foot speed and improve stamina at higher reps. They can also be used after a proper warm-up as a great way to lift up your central nervous system before a large-legged session. "
" To build explosive power, use a higher box and concentrate on quality repeats crowd. Do up to five sets of five reps ̵
How to make box jumps
First you should find yourself a box. Start with a height of about 50 cm while working on the right shape. If you shatter your shins into the top of the box because you are aiming too high, no one has come up with the idea of having fun.
Stand with your feet spread out in front of the box. Bend in a quarter squat and swing your arms backwards, then swing them forward and explode off the floor. Land as quietly as possible on the box. They aim to imitate your starting position when landing – feet are flat and knees are slightly bent (do not let them collapse inward). If you land in a deep squat rather than a quarter squat, this is a sign that you have chosen too high a box.
Then jump down again. They want to land as gently as possible again. You may also choose to slowly lower one leg, which will make the glutes work even more and protect your joints.
To build strength with boxing jumps, aim for one to three sets of three to five repetitions that are as high a box you can jump on without giving up the good form.
To use box jumps to condition, reduce the height of the box. Try to jump up and down continuously for five minutes. You can also incorporate them into HIIT training because your heart rate drops off as you continue to jump. For the ultimate challenge, make boxing jumps until you remember the name of another House Of Pain song.
Box Jump Variations
One leg box jump
Halve the number of legs that are included in the exercise and in the box. Jump becomes much more difficult. They can take off and land on one leg, or simply on both, if it turns out to be too hard. The one-legged version is ideal for training with running or even just running – because if you do not go wrong, you will not land on two legs when running.
jumps in the literal sense. Stand with the box by your side. Jump up and get in the pits as you land on both legs. Then kick out of the box and repeat the process. Do all your reps in one direction, then turn in the opposite direction and jump from this side. The rotational movement makes this exercise an excellent exercise for all those who practice sports with twists and turns of the trunk, and is particularly suitable for golfers who are looking for more power in their swing.
Two-Step Box Jump
Stands about a meter away from the box. Jump forward to get closer to the pits and immediately jump into another jump on the pits. This is a more sophisticated version of the box jump, and it can be made even more difficult by starting farther from the box, so you have to make a longer first jump. Do not be too big with the size of your box, especially if you're trying it for the first time, because it's easy to go too far forward with the second jump and your shins on the way up rattle.
Seat Chest jump
When you perform box jumps to build your explosiveness, you should include this variation in your schedule because moving from a seated position has the benefit of the momentum and energy generated by squatting before the jump eliminated. Set up a bench next to your box. We recommend starting with a box the same height as the bench until you get used to the exercise. Sit on the bench and swing your arms behind you, then bring them through and jump onto the box. This is a very strange thing to do when you first sit in front of the pits, but once you have overcome the mental hurdle of your first jump, you will quickly get a feel for it.
Weighted box jump
Do not use a lot of weight. That's the first thing to say because you do not want your body shape to be pulled out of position during the jump. Use a weighted vest if you can, or hold a light weight dumbbell in each hand. Then do the exercise as usual. This is a good way to increase the difficulty of the exercise if you do not have higher boxes.