Jumping is the new black in the fitness world. These days fitness gurus, personal trainers, and even athletes are all hopping on the plyometric bandwagon, adding jumping exercises to their cardio routine.
Jumping allows you to get an all-in-one cardio and strength building workout in one exercise. Popular among CrossFitters and athletes, box jumps call for speed, agility, and strength, sending your heart rate soaring. And when your heart rate soars those calories are torched.
Here are three tips to help you crush your next trip to the top of the box.
Box jumps can be a little intimidating at first glance. Clearing a height of 12 to 24 inches can instantly evoke fear (hello face-plant!). Relax, you’ve got this. The body is capable of far more than that little voice in your head might lead you to believe. These three tips will help you master box jumps, safely and efficiently.
Choose your box height wisely. First things first, consider the height of the box. Most boxes are between 12 and 24 inches. If this is your first time out, start short. If you’re an advanced jumper decide on a cardio goal. If you're testing vertical skills, go tall. If it’s speed you’re after, consider shorter, staggered boxes. Once you’ve got the movement down challenge yourself with more height.
Use your entire body. It’s easy to think of jumps as a lower body move but they work your entire body. Set up your jump with the correct starting position. Bend your knees, engage your core, and use your arms to propel you onto the box.
Land softly. To safely execute a box jump you need to learn how to land correctly. Try not to “stick” your landing. Keep your knees apart and concentrate on landing softly. In fact, go for a ninja landing. Have you ever heard a ninja land? Exactly.
As you become more comfortable with box jumps, crank it up a notch. Want an intense cardio workout? Do several jumps in a row or test your balance by jumping with one leg. Whatever jump style you choose one things for sure: box jumps will take your calorie burn to a whole new level.
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