Athletes are beginning to include more and more jumping sessions in their traditional workouts, as it has been shown to increase individual endurance levels and improve end results. Exercises that utilise jumps have the benefit of simplicity and effectiveness in losing weight and gaining muscle strength at the same time.
While top level athletes may be using it, it is a type of exercise that is used substantially less by the typical gym user. Now the reasons for this may differ between every person, but that does not change the fact that many people are ignoring the benefits it can provide. It is a simple thing to add to your gym programs, and we will show you why they can help you reach your goals.
Should you add jumps to your exercise routine?
Introducing them in any weekly training is very simple, and its practice requires a great effort that favors caloric expenditure. Its execution at high speed helps to define the muscles and to give strength and resistance to the legs. In the long run this helps the lower body to gain more power for the rest of the workouts that are carried out in a day of working out or sport.
Jumping exercises are not easy to perform or suitable for anyone. That may sound weird to hear, but although everyone could say they know how to jump, this action requires good physical shape and good technique, to avoid injuries. The end result will be more effective. The benefit of doing jump exercises is that they do not necessarily need to be performed in the gym, which can allow you to get in shape without needing to be in the gym all the time.
Benefits of adding jumps to your exercise routine
There are different types of jumps, which vary in intensity, height, and positioning. Each variation is designed to alter intensity and strength, thus exercising one series of muscles more than others.
Next, we list some of the benefits of jumping into sports routines for the body:
- It helps to activate the lymphatic system, which favors the elimination of liquids.
- It raises large levels of serotonin, helping to combat chronic depression and reduce stress levels.
- Improves the pulmonary system and helps control blood pressure.
- The increase in intensity that occurs during jumps stimulates metabolism, promoting fat burning.
- They help increase bone density and help prevent arthritis.
- Improves agility , posture, coordination and balance.
Jumps are often consider to be part of the best fat burning exercises that you can do. It is also often used in the ‘best booty workouts’ where people are aiming to develop the size of their glutes. Now that you know some of the benefits, you should learn about the types of jumps that you can start using.
The types of jumps that may interest you
There are different models of jumps that can be executed depending on the results that you want to obtain and the intensity that you want to achieve. All of these are great at targeting different muscles and actions that are utilize for good cardio and leg workouts:
Tuck Jumps consist of performing jumps raising both knees towards the chest as high as possible. The jump should start and finish with the knees bent, to reduce the impact, since in this way it is cushioned. With it you work your legs, abdomen and burn calories.
This is a great bodyweight leg workout and abdominal workout rolled into one. You may often see this type of jump utilised in HIIT classes because of its simplicity and effectiveness. Once you become proficient with this you can even add things like dumbbells and ankle weights to increase the resistance of the exercise.
The squat jumps is a squat with a jump, which consists of pushing and raising the feet off the ground and then falling into a squatting position. It is very simple to those who already know what a squat is, as you are simply adding a controlled jump to the end of the action as you come up from the squat.
To avoid damage, it is necessary to carefully watch that the knee does not go beyond the tip of the foot and that the legs form an angle of 90 degrees. With this exercise, the legs and buttocks are stimulated. It is common for cardio workouts in the gym to utilize some form of squat jump, as it is effective at engaging a wide range of muscles while burning calories.
This jumping model consists of performing push-ups and moving in one jump while maintaining the position. It is perfect for strengthening the chest and arms at the same time, while burning calories due to the overexertion that must be made. You have to take your hands off the ground with the help of an impulse and hit them before falling back into the starting position.
This is different to the other jumps mentioned since it does not necessarily work the lower body since you are not jumping with you legs. Instead, the jump action is performed in the push up when you push off the ground and you come up from the lowest part of the push. It looks like you are hoping with your upper body when you can do it smoothly, and you can even add variations like the clap push up when you are skilled at it.
This jump is practiced a lot of the time in cross fit sessions. With it, the lower part of the body is worked intensely, particularly the legs and buttocks where the muscle engagement is highest. It consists of jumping with great intensity on top of a box, returning to the natural and repeating the jump, so on.
Normally with this one your starting position will be in a squat, and when you jump and land of the box you want to land in this position again. The main point of this exercise is to build explosive power in your muscles with the jumps while maintaining control and stability. This is another exercise that can be performed with dumbbells to increase the resistance later on.
Jumping jacks are a great and easy way to burn calories in and out of the gym. For this movement, you start with your hands by your side and feet together. When you jump, you will spread your feet apart each side and bring your hands above your head. When you jump again, you will return to the starting position before repeating the movement again for the required reps.
It is a very effective exercise that is even utilised by the military to build endurance and muscles. The simplicity of the jumps allows almost anyone to do it, so it can be a great exercise to utilise if you are someone looking to start losing a bit of weight. You can start with low sets and reps, and gradually build this up as you become better, even potentially using dumbbells to maximise the resistance.