Hiit tuck jumps6/14/2023 ![]() 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. If this is too challenging, you can drop down to your knees. This can be progressed into an ‘archer’ pushup. Here you have one arm fully extended out with the hand on the floor, with your other being close to your chest. 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. 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. 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. 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. Ensure you maintain proper form.Įssentially, keep your core engaged throughout the exercise and activate your muscles once you’re ready to jump. The core, glutes, quads, hamstrings, hip flexors, calves, biceps and anterior shoulders are the different muscles at play during the movement. The glutes and quads act as a type of spring during the movement. 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 core assists in stabilizing and supporting your spine. ![]() 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 biceps and anterior shoulders are also worked with the arm swing that helps power your body off the ground. 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. Performing the movement properly may also strengthen your upper and lower body by working your legs, core, glutes, anterior muscles and quads. 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. You can sneak in some cardio as the movement involves a lot of jumping. Therefore, your body could burn calories long after you complete the exercise.
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