Tuck Jumps

 Contents

1. How To Do Tuck Jumps ?

2. Benefits Of Tuck Jumps

3. How Your Muscles Work During A Tuck Jump ?

4. How To Avoid Injury During Tuck Jumps ?

How To Do Tuck Jumps ?

Start in standing position with feet hip-width apart.

Bend knees slightly and extend arms out at shoulder height, elbows bent and wide, palms facing floor.

Jump straight up, lifting knees to touch hands.

Land softly with knees bent.

Benefits Of Tuck Jumps

A proper tuck jump will work your legs, core, glutes, and quads, giving you both the upper- and lower-body-strengthening exercise you want. And because jumping is involved, you'll also be able to sneak in some cardio with this move. Your heart rate will increase as soon as you begin, making sure that the necessary blood flow is reaching those targeted muscles groups.

How Your Muscles Work During A Tuck Jump ?

Glutes and quads: These muscle groups act as a sort of spring during a tuck jump. They'll be contracting each time you explode upward and when you lower your hips down into that final landing squat.

Calves: You can think of your calves as a personal assistant to both of the muscles above. They'll also help extend your ankles to get your feet off the floor during the jump. In order to absorb the shock of the landing and protect your main joints, try to land softly. 스포츠토토

Core: The tuck jump is just as much about the abs as it is the legs. If you're doing the move correctly, your lower abs will be engaged each time you bend down into the jumping position and as you propel upwards. Plus, your core is responsible for stabilizing and supporting your spine.

How To Avoid Injury During Tuck Jumps ?

If you have a knee, ankle, back or hip problem, you're going to want to skip the tuck jumps altogether. As with many jump exercises, this an explosive movement—and when you land on the ground, these four areas of the body absorb the impact. The best way to avoid injury if you are doing the movement is to do a proper warmup. You want to focus on movements that encourage a full range of motion through the hips, knees, and ankles. Doing several bodyweight squats would be the perfect exercise to do as a warmup. From there, I'd suggest some alternating knee lifts, to continue working on hip mobility, and then light squat jumps just to practice landing mechanics—landing softly through the feet, knees, and hips.