This action is jumping diamonds. Many people take this action as a warm-up action on leg training day, and some people take this action as a leg training action to exercise. This action needs a lot of explosive power, and the jumping height is also the best way to show your explosive power and leg strength, and it is also the best proof to break the dead muscle of fitness. Many weightlifters usually perform box jumping training in their legs to verify their explosive power and strength.
Moreover, jumping box has many advantages, which not only tests your explosive power and skills, but also tests the flexibility and extensibility of your hips, and also strengthens your nervous system and stimulates your reaction speed. Moreover, the sports box of jumping box is very big, which is also a good choice for reducing fat, and the pressure of jumping box on your knees is very small, because the falling height and speed of you falling on the box are very small, which is close to a squat process, unlike a squat process.
Next, let's talk about what to pay attention to when jumping boxes. Let's talk about the standardization of actions first. The biggest difference between box jumping and peacetime jumping is undoubtedly the hip-closing action when jumping to the highest point, which is similar to squatting in the air. When landing, try to keep the center of gravity, don't move backwards, so as not to fall backwards, and at the same time try to exert your strength on your abdomen, hold your head up and hold your chest up to achieve the best posture. When we land on the box, we are also squatting, which means we will keep this posture in the air for a while.
Let's talk about the places to avoid. The easiest mistake to make is to jump into the box and then jump out, which puts great pressure on the achilles tendon. Try to find a way to jump out of the box. And we can't train jumping boxes in unplanned areas, which is not only dangerous but also very ineffective. Although jumping box consumes a lot of physical strength, it is not suitable for physical training and high-intensity aerobic exercise. It is very dangerous to control your own action standards once your physical strength is exhausted.
Next, let's talk about how to make a plan out of the box. Generally speaking, jumping box is a little too much as a warm-up exercise, and it is not very exciting as an exercise, so our best choice is to do it after a simple warm-up and before formal leg training, which can further help you move the muscles of your hips and legs. The simplest thing is to choose a height and do 2~3 groups, and it is enough to repeat each group 4~7 times. It doesn't look good, but you must pay attention to the standard of action when training.
Of course, if you want to better improve the explosive power of your legs, such as some friends who love playing basketball or jumping, you can choose a long-term training plan. In other words, you can train 2~3 times a week, and each time you can do a big warm-up before training, you can also finish it after training, and you can also cooperate with skipping to further exercise. Choose 2~3 groups for each training, and each group will be 3~5 times, during which the height of the box can be changed and the difficulty will be increased.
Although jumping into the box is a very good exercise, it is also dangerous. Once you can't control your jumping height and hip contraction, it's easy not to jump into the box, so don't try too high easily. It's best to have someone beside you to take appropriate protective measures when challenging. Everyone can make a plan of jumping box according to their own specific conditions, which is the best choice for fitness enthusiasts who have a need for high jump.