A Lower Body Exercise – Jumping Lunges, Improve Explosive Power and Jumping Ability!
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Today I'd like to introduce a great self-weight training exercise that can effectively exercise our cardiovascular function, foot strength, and our jumping ability and explosive power, improving the muscle dimension of the lower limbs and hips and thighs, while also making your whole body's blood surge.
Some of you might be thinking, 'You're not going to introduce burpees, are you?' Obviously, the exercise I'm talking about isn't burpees,The exercise I'm talking about is—jumping lunges, also known as split jump squats.
As the saying goes, we learn step by step. We first learn to walk, then learn to run. So, jumping lunges are the same. First, you need to master the basic squatting posture, and then master jumping lunges. Because I've already analyzed the basic squatting action before,
Basic posture of the lunges:
We need to keep the body's center of gravity stable, the torso upright, and extend one leg forward, ensuring that the knee of the front leg does not extend beyond the toes, and the knee of the back leg does not touch the ground.
After mastering the basic lunges, we will directly enter the steps of jumping lunges.Before doing jumping lunges, we can use the lunges as our warm-up exercises, doing 8-10 repetitions.
When you feel you can squat and stand up smoothly, we can try to switch our feet in the middle. This exercise is called alternating split squats. When doing alternating split squats, you can slow down the speed, to avoid your body appearing unstable.
When you're familiar with alternating split squats, your body can maintain balance well, we can speed up our leg speed, continuously alternating our left and right feet.
When jumping, we also need to pay attention to pressing our body down, otherwise, the effectiveness of the action will be reduced.
Many people often appear unstable or can't balance when doing jumping lunges.If you ask me how to improve, my suggestion is to practice more and improve your stability and balance ability.
We should try to use the strength of our core muscles to help stabilize our bodies. The position of our hands doesn't have specific requirements, as long as they can help us stabilize our bodies.
Another common problemis that our front foot does not point straight ahead, which causes it to lean to one side. In this case, we need to ensure that our front foot toes point forward, and the direction of our knees should be aligned with our toes.
Another problemis that when jumping, we don't consciously press down our body, which will reduce the difficulty of the action.
Of course, if you are just starting to contact this action, you can also use this detail to reduce some difficulty.
Do jumping lunges once every 2-3 days, and you will reap many benefits.Jumping lunges can exercise many muscles in our bodies, especially the lower body muscles. This exercise can also improve explosive power and body stability. If you want to improve your cardiovascular function or muscle endurance, persisting in jumping lunges is also very helpful.
