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7/13/2011

Squat Jump to Train Your Legs

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Squat jump is a pliometrik exercise to train the lower body. This exercise targets the quadriceps muscles, hamstrings, glutes, and calves. This exercise requires no extra equipment. You can do it anywhere. In this exercise, the calf get to exercise because you are pushing your toe in the early jump.

Calf
Your calf consists of complex gastrocnemius muscles and soleus. Gastrocnemius is the  more visible calf muscles. This muscle attaches to the femur to the bottom at the back of the lower leg and attaches to your Achilles tendon. Soleus muscle is the smaller calf muscle and located under the gastrocnemius muscle. The calf muscles are involved in the movement of the ankles, lift your heels and bring your weight to your toes.

Squat Jump
Squat jump is an explosive movement. Squat to squat position, press the tip of your foot and push your body into the air as high as you can. When you fall, quickly bend on your knees, back down into the squat position and jump again. Do a squat jump only on dry surfaces. To make your legs work more, focus on lifting your toes as high as you can before you start jumping.

Split-Squat Jump
Split-Squat Jump is an advanced version of the squat jump. Start with a split position with one leg forward and one leg back. Lower your body, then move around and jump into the air. While you are in the air, change your foot position so that foot behind right now in front and vice versa. land at the tip of your foot, then bring your weight back to your heels. Immediately bend on your knees to reduce the impact of that arise.

Things that Need to Become Considerations
The National Strength and Conditioning Association (NSCA) considered that the standard jump squats to have a lower intensity than the other pliometrik exercise, but you can do variations on this exercise to increase the difficulty. NSCA reported that if you jump with your arms above your head and grab an object on top of you, then you will jump higher, so the intensity of your exercise increases. Single leg squat jump or jump squats with one leg will be more challenging than squat jump with two feet. Hold a dumbbell in your hand or a barbell on your back to increase your training load.

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