![]() Therefore, your body could burn calories long after you complete the exercise. You can sneak in some cardio as the movement involves a lot of jumping. This HIIT move can be coupled with mountain climbers and squat thrusts to create an intense total-body cardio workout, challenging your muscles to reach their fullest potential. Performing the movement properly may also strengthen your upper and lower body by working your legs, core, glutes, anterior muscles and quads. KNEE TUCK JUMPS BENEFITS IMPROVE YOUR STRENGTH AND ENDURANCEīeing a high-intensity interval training (HIIT) workout, you may notice a significant improvement in your overall peak power over a short period of time. The biceps and anterior shoulders are also worked with the arm swing that helps power your body off the ground. Also, if you’re doing the movement correctly, your lower abs will be engaged every time you bend into a jumping position or propel upwards. The core assists in stabilizing and supporting your spine. Every time you explode upward or lower your hips down into the landing position, these muscles contract.Ĭalves assist the glutes and calves and also extend your ankles to get your feet off the floor during the jump. The glutes and quads act as a type of spring during the movement. The core, glutes, quads, hamstrings, hip flexors, calves, biceps and anterior shoulders are the different muscles at play during the movement. Ensure you maintain proper form.Įssentially, keep your core engaged throughout the exercise and activate your muscles once you’re ready to jump. ![]() Stay lowered for a few seconds then repeat the movement as quickly as you can.Your hips should absorb some of that pressure as well. Land back as softly as possible to avoid subjecting your knees to too much pressure.Ensure your knees don’t cave inwards while you’re in the air or landing. ![]() Quickly, lower your body into a squat position then, explode upwards bringing your knees up towards your chest as high possible into a tuck position.Stand on your feet shoulder-width apart with your arms by your side.Here is a step-by-step procedure of how to do the exercise: Ultimately, you will use the movement for its original intention, which is to develop explosive power. Again - you can drop down to your knees if this is too challenging.Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours – click here to see itĪs a beginner you should start with lower-intensity jump exercises first to condition your joints for the impact of the knee tuck jumps. Here you have one arm fully extended out with the hand on the floor, with your other being close to your chest. This can be progressed into an ‘archer’ pushup. If this is too challenging, you can drop down to your knees. Get on the floor and take your hands to the edge of your chest and get into a plank position before pushing yourself up and then lowering yourself down. Then we move on to the upper body with wide arm push ups. This then develops into a half squat with a jump, as you come out of the squat lift both feet off the floor, rather than just standing up straight. Towel pull up - laying on your front again, put the ends of your towel in each hand and pull it towards your shoulder blades before releasing back up.įrom here you’ll go into half squats, legs shoulder width apart and squat down, but not to your full depth. Push yourself up so your back comes off the floor and continue. ![]() Then repeat each exercise for a second round.īutterfly exercise - laying on your front - you move your arms as if you're doing the butter fly stroke swimming.īlack widow - then flip over onto your back and put your arms at the side of you with your triceps resting on the floor. Lying leg raise - lay on the floor and slowly raise your legs as high as you can without your lower back leaving the floor. Sit ups - lay on the floor and bring the the top half of your body up before laying back down. Plank - Place your hands shoulder width apart and stretch your legs behind you, balancing on your toes.Įlbow to knee crunch - lay down, bring your knees to 90s degrees and then move opposite elbows to each knee. Hollow hold - lay on the floor, bring your shoulders up and raise your arms up, also keeping your legs straight raise them - so your torso becomes hollow. You can do these shorter workouts on their own, or add them on to the end of your workouts.
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