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Squats with jumping (Squat Jump) is a powerful plyometric exercise that helps to tone the muscles of the thighs, buttocks and the press, to strengthen the heart, increase heart rate and burn calories.
In addition, during the execution of squats with jumping you have to maintain your body’s balance, strengthening the stabilization muscles and muscular system. In this article we will talk about the benefits and efficacy of squats jumping with their right to perform and what to look for.
Squats with jumping technique and particularities of
The classic squat is mainly used to strengthen the muscles of the buttocks and legs. If you combine the squat with jump, this will make the exercise explosive and aerobic. Squats with jumping is often used in interval training, as they strengthen muscles and increase heart rate for burning calories. Doing regular squats with jumping, you will be able to get rid of excess fat and tighten the body, especially in its lower part.
Technique of squats with jumping
1. Stand straight with feet wider than shoulder width. Bend your knees and descend into a squat position. Hands connect in front of him or pull along the trunk. Thighs should be almost parallel to the floor, between the drumstick and the thigh to a right angle. Heel fully on the floor.
2. Sharply you jump straight up, arms down along the body. Keep your head up, reach the top of the head up.
3. Return to the squat position. Continue to move in the dynamics, if necessary by increasing or decreasing the speed of the exercise.
What to look for when performing squats jumps out:
- Keep your back straight at all phases of movement, while the body slightly tilted forward
- Drop the shoulders, relax the neck, glance direct forward, the shoulder blades a little pinch
- Land softly, making a springy motion
- When performing squats not prohibite the back in the lumbar, the pelvis is twisted back
- Keep the knees went forward socks
If you are performing squats with jumping to burn calories, strengthen the heart and development of explosive force of muscle, then pay attention to the speed of the exercise. The higher the speed, the faster you will raise the heart rate and speed up fat loss. If you are performing squats with jumping to strengthen and tone muscles of the lower body, you can also use dumbbells, fitness bands or ankle weights. Always perform jumping exercises in sneakers.
Major mistakes when performing squats jumping:
- Hunched back, strong body bending forward
- The knees go forward of the sock
- When you squat heel off the floor
- Jumping hard and shock
The figure below shows the major errors when performing squats with jumping. Remember that improper execution of exercises will not only reduce efficiency but can cause injury to the knees or spine.
How to perform squats with jumping:
- For beginners:10-12 reps in 3 sets (rest between sets 1 minute)
- For intermediate level: 20-25 reps in 4 sets (rest between sets 30 seconds)
- Advanced level: 30-35 reps in 6 sets (rest between sets 30 seconds)
How else can you perform squats with jumping:
You can perform squats with jumping on the TABATA principle. What does it mean? Start your timer and perform each exercise for 20 seconds 8 approaches between sets rest for 10 seconds. Total, you get a very intense set at 4 minutes for burning calories and strengthening the muscles of the buttocks and legs. Such a short explosive training is called tabatas and is considered one of the most effective ways to improve the body and speed up metabolism.
All about TABATA training: what is it + exercises
VIDEO how to perform squats with jumping:
Why you need squats with jumping?
Squat jumping with actively used in exercises for thighs and buttocks, in interval training, crossfit, and HIIT-trainings, as well as in circular workouts, alternating cardio and strength exercises.
When performing squats jumping involves the following muscles:
- The gluteus Maximus
- Quadriceps
- The hamstrings (rear thighs)
- The adductor muscles (inner thighs)
- Calf muscles
- Direct muscle press
LUNGES: best exercise for thighs and buttocks
The benefits of performing squats with jumping
1. This is a great exercise to increase heart rate and fast burning of calories and hence weight loss.
2. Squat jumping with helps to tone the muscles of the legs, buttocks and the press, improve the quality of the body.
3. It strengthens the heart muscle and improves the cardiovascular system.
4. Squats with jumping, like any plyometric exercise helps to develop the explosive strength of muscles.
5. This is the perfect exercise for those who want to reduce the volume of the legs and to tighten the muscles.
6. For squats jumping with you will not need additional equipment, it is performed with the weight of his own body.
7. Through this exercise, you will improve dexterity and coordination.
8. This exercise is often used for skill development vertical jump, high jump, the long jump and other athletic exercises.
9. Squat jumping with helps to strengthen the muscle corset that supports and stabilizes the spine.
10. This exercise uses the large muscles in the legs, which increases the energy cost of exercise and helps to burn more calories.
How to modify squats with jumping
Squat jumping with has a few options that you can use to complicate or diversify the workout.
Squats with jumping forward
Squats with jumping on the stairs
Squats with jumping on a bench
For gifs thank you fitness accantum instagram: @jamiewattpt, @justyne__31.
Detailed plans of exercises for thighs and buttocks:
- Top 25 exercises for buttocks and legs without squats and jumps
- Top 50 exercises for buttocks at home
- Top 50 exercises for legs at home
Cardio workout, Legs and glutes