Squat Jumps Workout Procedure

 

Squat jumps are a fantastic exercise to build explosive power and improve agility.

Warm-Up:

Start with 5–10 mins of mild cardio (e.g., brisk walking or easy jump roping) to prepare your muscles.

Warm-up exercises are important to prepare muscle tissues and increase blood flow before more excessive physical activity. They assist in saving from injuries and improve overall performance. So, it'd be great to warm up before beginning the exercises.

Stretching:

Stretching exercises help improve flexibility, prevent muscle stiffness, and enhance standard mobility. Incorporate dynamic stretches before workout routines and static stretches afterward for optimal results.

Squat jumps:

Here’s how to do them:

1. Warm Up: Begin with 5–10 minutes of light cardio to prepare your muscles.
2. Proper Form:
• Stand with your feet shoulder-width apart and toes pointing straight ahead.
• Draw in your belly button.
• Rapidly descend to a depth that feels explosive (typically around a quarter squat) while pulling your arms back to the sides.
• Quickly and powerfully reverse the pattern, jump up, and raise your arms above your head.

Reps and Sets:

If you’re new to squat jumps, start with 2–3 sets of 3–5 reps.

Regularly increase the reps and sets as you get stronger.

Note: 10 to 15 reps | 3 to 4 sets.

Common Errors:

No Warmup: Always warm up your muscles earlier than exercises.

Hard Floor: Avoid concrete; use a soft, flat floor.

Overdoing It: Balance fun with effectiveness — don’t overdo it.

Remember to concentrate on your body and progress gradually. Squat jumps can enhance your overall health.

Warm Down:

After your exercises, dedicate at least 10 minutes to cooling down. you can try mild walking, upper body stretches, seated forward bends, knee-to-chest poses, and reclining butterfly poses.

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