In the air, quickly bring your knees up in a tuck toward your chest.ģ. From the squat, powerfully jump high into the air as you bring your arms down to generate momentum. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet.Ģ. From the starting position, keep your arms overhead as you sit back into a squat, pressing your hips back behind you and sitting low. Stand with your feet shoulder-width apart and your arms straight up in the air above you.ġ. Jump into the air as high as you can, bringing your knees up in mid-air, and then land light-even if your muscles are shaking. Tuck jumps are the last word in simple power leg workouts. Presented by Real Jock Gay Fitness Health & Life. You can also try the plank tuck jump, jumping lunges, star jumps, and long jumps.Learn how to do tuck jumps. “If you’re fit enough to perform plyometric exercises, but find the tuck jump too challenging, you can start with easier plyometric moves, such as the squat jump,” Thieme says. “If you’re overweight or suffer from joint pain, injury, or stiffness, you should steer clear of plyometric exercises like the tuck jump, which are high impact, and thus can increase your risk of injury or exacerbate existing ones,” Thieme says.Īfter getting clearance from your doctor, work on building your core and lower-body strength with movements like squats, lunges, and step-ups. The tuck jump is a fairly simple movement, but that doesn’t mean it’s easy.ĭepending on your current level of fitness and injury history, tuck jumps and other plyometric exercises may not be the best exercise options for you. Land on the balls of your feet (they should be directly underneath your butt). Without moving your hands, jump your feet forward, driving your knees toward your chest. Start in a plank position with your palms and the balls of your feet pressed against the ground. Perform a burpee as usual, but instead of doing a small hop and overhead clap, finish the movement with a tuck jump. “Jump up from a lunge position, bringing your knees to your chest before landing with your opposite leg forward.” “My favorite variation on the tuck jump is the jump lunge with tuck,” says Thieme. Mastered the tuck jump and ready to take things up a notch? Luckily, there are plenty of tuck jump exercise variations.
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