Jumping exercises are fun and easy sports. In it, the muscles of the hand, abdomen, waist, and legs are used, and it is important for many athletes, especially martial arts players, as it is characterized by the ease of practicing it, and its importance in building an athletic body with high physical fitness.
Fitness experts often advise practicing jumping exercises because of its many health benefits, perhaps the most prominent of which are: ridding the body of excess weight, strengthening the body’s muscles, achieving body balance, regulating blood pressure, maintaining bone health, maintaining skin health, and maintaining healthy skin. The heart and arteries, and others. Here are the types of jumping exercises and the benefits of each:
1- Box jumping exercise
To perform this exercise successfully, according to fitness experts, you must follow the following steps:
Standing on a box whose height is approximately 25 to 75 cm from the ground level.
Your body should be completely straight and both feet should be hip-width apart, with the hands to be placed on the side of the body.
Drop one foot to the ground so that the other foot follows.
Landing on the ground using both feet together, so that the knees and hips are bent slightly and naturally, and then they are immediately and quickly extended, with the aim of jumping off the ground as high as possible, with the need to keep the arms straight while jumping.
Benefits of box jumping exercise
The benefits of jumping on the box, lies in burning the fat of the thighs and buttocks while strengthening their muscles within a few weeks, as well as raising the level of fitness in the long term.
You can burn a lot of calories, by regularly practicing the box-jumping exercise as it boosts your metabolism and burns fat quickly.
2- Jumping Jack
Stand up straight. Keep your feet close together. Keep your shoulders at the level of your arms outstretched at your sides.
Tighten your body and jump up, simultaneously opening your arms and legs and bringing them back to your side. Gently get down on your feet and bend your knees slightly.
Repeat the open jump exercise 60 times and divide them into 3 sets.
Benefits of the open jump exercise
It helps to strengthen the heart muscle and burn body fat amazingly.
– Helps burn calories.
It is a complete body workout.
It improves the sense of balance.
– Helps to get rid of fat from the thighs, buttocks, shoulders and arms and tightens the muscles in less time.
It gives flexibility in the muscles of the body.
Contributes to improving your mood and reducing stress.
3- Jumping Rope
Fitness experts recommend the following steps to ensure you perform this exercise perfectly:
Get a rope of an appropriate length while standing straight and grasping the rope handles in each hand.
Keep the length of the rope taut and shorten its length until its ends reach the level of the armpits.
Jump from the back to the front, keeping your legs straight.
Repeat the exercise twice a day to lose weight faster.
Benefits of the rope skipping exercise
– Helps burn calories and lose weight.
Helps burn fat in different parts of the body, as well as strengthening and tightening weak muscles, such as the muscles of the thighs, arms and buttocks.
It enhances the movement of the entire body and helps it endurance and improves the performance of the heart muscle.
– Increases muscle flexibility, protects them from spasms, and achieves body balance.
– Helping to get rid of stress, fatigue and bad psychological effects.
4- Squat jump
To perform this exercise perfectly, you must follow these steps:
Stand straight, feet apart, and place your hands in front of your body.
Bend your knees and lower your body in conjunction with the feeling of tightening the muscles in the middle of your body and lower back into a squat position, until the heels of your feet are close to the height of the ground.
Pause for a second and jump up with great force using your ankles, knees, and hips.
Drop back to the floor and return to the normal position.
Benefits of the jump squat exercise
Increasing the strength of the legs and developing their endurance.
Targeting the core muscles to reduce the risk of injury and increase athletic performance.
Develop body strength and speed, improving and strengthening many different areas of the body.
– Burn calories.
Strengthening the heart muscle, improving balance.
5- Knee jumping exercise
This exercise is performed by sitting on both knees and heels.
The arms are swung to provide sufficient momentum to make the required jump.
Jumping from a sitting position on the knees with both feet and legs brought under you so that your body falls on them.
Landing in a squatting position, with the arms in front of the body, while the back is bent, similar to a kneeling position.
Benefits of the knee jump exercise
This exercise contributes to raising the heart rate, and improving blood sugar levels.
Burn more calories and fat.
It brings great benefits to the health of the heart and arteries, as it enhances lung and blood circulation capabilities.
Contributes to alleviating pain in the knees and making them stronger and healthier.
In order to perform this exercise perfectly, you must follow these steps:
Stand up first and keep your feet slightly apart.
Begin by lowering your body into a squat position, placing your palms on the floor in front of you.
Get into a push-up or plank position for a quick push-up.
Return to a squatting position and jump high in the air, with your arms above your head.
Benefits of a burpee exercise
Strengthen all the major muscles in the body.
Helping to burn fat and calories and convert them into energy and activity.
Tighten the body and protect it from sagging and stretch marks.
Strengthening the work of the heart and blood vessels and preventing diseases.
Work to improve physical fitness and prevent obesity and its associated diseases.
Ensure physical and psychological balance and prevent anxiety and tension.
Other jumping exercises
There are many other exercises that increase a person’s ability to jump, including:
Leg raise exercise: This exercise is practiced by standing and bringing both legs together, then raising the body by standing on the toes, then going down.
– Longs exercises: Stand on both feet, then raise one knee so that it is in the same line with the heel of your foot, then alternate between both feet.
If you suffer from a certain disease or take certain medications, it is recommended that you consult your doctor before doing some exercise.
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