Table of contents:
- Squat jump
- Way to do squat jump
- 1. Warm up beforehand
- 2. Find a safe place
- 3. Do it the right way
- 4. Close the training session with stretching
- 5. Don't overdo it
- Not everyone can do squat jump
Squat jump is a physical exercise that consists of two movements, namely squatting and jumping. Usually this exercise is done as part of a warm-up movement. If done regularly and appropriately, squat jump provides many benefits for health. One of the benefits squat jump which has been proven is to help tone your thigh muscles and buttocks.
Find out the benefits and safe guidelines for exercising squat jump below this.
Squat jump
This exercise offers many health benefits. Usually, athletes take advantage of squat jump for agility and strength training, especially in the legs and joints.
Benefits squat jump the other is to help correct bad posture. If you are an office worker who spends more time sitting in front of a computer screen, you can try this one sport.
The more often you do this exercise, the more your body will get used to moving swiftly. That way, you can become more astute and adaptable when doing other types of exercise, whether it's cardio, strength training, or even daily activities.
Way to do squat jump
Here are a few ways to do it squat jump good and true:
1. Warm up beforehand
Warming up is usually done before exercise and serves to prepare the body for physical activity. As the name implies, warming up aims to increase body temperature before exercising so that the body will begin to adapt to the increased intensity of physical movements that will be carried out.
There are many reasons to warm up before exercise. Basically, heating is done for two main purposes. The first is to prevent injury prevention, while the second goal is to improve performance when exercising.
2. Find a safe place
Before doing this exercise, make sure your sports equipment is correct. This can be started from wearing comfortable sports shoes. Comfortable sports shoes can help reduce the risk of injury during sports.
Also, do this exercise in a safe place. For beginners, it is advisable not to do this sport on carpet, grass, concrete floors, or asphalt. The shoes you use can slip and cause injury to your ankles or knees. Find a safe surface so that when you land, you will feel more comfortable. You can work out on a wooden floor, strip of plywood, or a mat specially made for exercise.
3. Do it the right way
Squat jump is one exercise that is fairly safe for all ages and genders. However, this is true if you do it with the correct and safe technique. If you are confused how to do squat jump correct and safe, here are the guidelines:
- Stand with your feet wide apart
- Both hands are placed behind the head with the elbows facing out
- Bend your knees so that your thighs are parallel to the floor
- Lift your body and jump as high as you can by pushing your toes to the floor
- Land slowly in a squatting position
- Repeat in stages according to your ability
In order to benefit squat jump feel optimally, make sure you are able to make the movement squat correctly. If technique squat is correct, then you can combine it with the movement jump , aka jump.
When jumping, pay attention to where your feet land when you land. Avoid stamping your feet hard when you hit the ground. Try to carefully touch your toes on the ground first, then immediately followed by your heels.
Another important thing that you should know is not to force yourself to do this sport when your body is not capable of it. Most cases of sports injuries are caused by a person not doing the correct technique and pushing himself beyond his limits.
4. Close the training session with stretching
Stretching aka stretching is useful for restoring muscle flexibility after the body performs repetitive activities. In a way, stretching is done as an effort to cool down because it can help your muscles relax more after contracting for too long when you exercise.
5. Don't overdo it
When you find an exercise that is fun to do and that you find highly effective, there is a tendency to do it more often. But be careful, do the s move quat jump excess is also bad for your joints and bones. Ideally, do this exercise no more than twice a week.
Not everyone can do squat jump
Benefits squat jump for the health of the body, there is no doubt. But unfortunately, not everyone is allowed to do this one sport. Some conditions that are not recommended for doing this one sport are having a history of joint and bone disease, obesity, diabetes, and nervous disorders.
If you are one of the people who have several of these conditions, you should consult a doctor first before doing sports squat jump. This is done to avoid injury or even worsen your condition.
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