Squat jump are one physical exercise consisting of two movements, namely squatting and jumping. Usually this exercise is done as part of a warm-up movement. If done regularly and precisely, squat jumps provide many health benefits. The benefits of squat jump that have been proven are to help tighten your thigh muscles and your buttocks.
Find out the benefits and safe guidelines for doing the squat jump below.
Squat jump is a sport that focuses on foot strength
Squat jump are plyometric sports. Simply put, pliometric training is a type of exercise that requires you to jump or move actively. This exercise can be done as a single exercise or in combination with other movements. In addition, this one sport can also be done with or without a tool. For example, jumping on a box or box, jumping rope, squatting while holding the ball, and so on.
Since the squat jumps is dominated by repetitive jumping movements, your body will rely heavily on leg strength. Well, this is what makes this movement useful for increasing stretch reflexes on your feet.
Every time you land after jumping, your thigh muscles will stretch and then contract again for the next jump. As a result, the second jump and so on will be much higher and stronger.
Various benefits of squat jump
This exercise offers many health benefits. Usually, athletes use squat jumps to exercise agility and strength, especially in the legs and joints.
The other benefits of squat jump are helping to improve 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 agile. That way, you can become more astute and adaptable when doing other types of sports. Whether it’s cardio, strength training, or even daily activities.
How to do a squat jump
Here are some ways to do a good and correct squat jump:
1. Warm up first
Warming is usually done before exercise and serves to prepare the body when going to do physical activity. As the name implies, heating 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 carried out for two main purposes. The first is to prevent injury, 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 right. This can be started from the use of comfortable sports shoes. Comfortable sports shoes can help reduce the risk of injury during exercise.
Also, do this exercise in a safe place. For beginners, it is recommended not to do this exercise on carpets, grass, concrete floors, or asphalt. The shoes you use can slip and cause injury to your ankles or knees. Look for a safe surface, so that when making a landing, you will feel more comfortable. You can practice on wooden floors, pieces of plywood, or special mattresses made for exercise.
3. Do it the right way
Squat jump are one of the exercises that are fairly safe for all ages and genders. However, this applies if you do the right and safe technique. If you are confused about how to do a correct and safe squat jump, here’s the guide:
- Stand with legs opened wide
- Both hands are placed behind the head with the elbows facing outward
- Bend your knees until your thighs are level with the floor
- Lift your body and jump as high as you can by pushing the toe to the floor
- Land slowly in a squat position
- Do it repeatedly gradually according to your abilities
In order for the benefits of the squat jump to be felt optimally, make sure you do the right moves. If the squat technique is correct, then you can combine it with a jump.
When jumping, pay attention to your feet when landing. Avoid stamping your feet hard when you touch the ground. Keep your toes touching the ground carefully, then immediately follow the heel.
Another important thing you should know is not to force yourself. You do this exercise when your body is indeed unable. Most cases of injury during exercise are caused by someone not doing the right technique. And too self-imposed beyond the limits of his ability.
4. Close the training session with stretching
Stretching aka stretching is useful to restore muscle flexibility after the body has repeated activities. In a way, stretching is done as an effort to cool down because it can help muscles become more relaxed. After contracting too long when you exercise.
5. Do not exaggerate
When finding a sport that is fun to do and feels provides very effective benefits. There is a tendency to do it more often. But be careful, excessive squat jump movements are not good for your joints and bones. Ideally, do this exercise done no more than twice a week.
Not everyone can do a squat jump
The benefits of squat jump for body health do not need to be doubted. But unfortunately, not everyone can do this one sport. Some conditions that are not recommended for doing this exercise are having a history of joints and bones. And also obesity, diabetes, and nervous disorders.
People who have some of these conditions, you should consult a doctor first before doing a squat jump exercise. This is done to avoid injury or even worsen your condition.