Jumping squat - Beginners guide. By @okoriepresh27.
Hello everyone, it is my pleasure to welcome us all to another section of our training program.
I want to believe we had fun practicing our previous workout.
In case it's your first time joining us, we are saying; Welcome!
Here is a link to our previous training program - Sitting Dip
Today, we'd discuss about a workout program that's very important for all bodybuilders, and most especially, for beginners.
The program is - Jumping Squat!
By the end of our class, we hope to understand the following:
- What's Jumping Squat?
- Benefits of Jumping Squat.
- Targeted muscle group.
- Proper ways to do it!
- Mistakes to avoid!
Let's begin!
JUMPING SQUAT
Jumping squat is an advanced and intensive version of the Normal Squat, or "Sit Squat" as it's regularly called.
N/B: You can read the article published by @jespy (Instructor02), if you want to know more about Sit Squat
This workout program has lots of benefits.
Let's see them!
BENEFITS OF JUMPING SQUAT
This exercise is very important for beginners because it targets the glutes, lower abs and leg muscles.
When there are enough strengths in the leg muscles, it makes it easier to carry your upper body through workouts.
There are other benefits:
- Burns calories and fats.
- Improves body balance.
- Improves bone health.
- Tones leg and butt muscles.
- Reduces health issues like: Hypertension, diabetes, obesity and heart diseases.
TARGETED MUSCLES
It's targeted muscles are:
- Butt.
- Glutes.
- Lower Abs.
- Leg Muscles.
PROPER WAY TO DO IT
Method 1. While standing, keep your foots shoulder-width apart. Place your hands by your side, roll your shoulders back a little.
You'd have to chin up, chest out and look forward.
Assume you are trying to sit, just that this time, you'd have to push your butts out.
While trying to sit or squat, bring your palms together.
Do not squat too low to the point where you get hurt.
Method 2. While getting up, push your body forward and jump.
Throw your hands down by your side when you are on the air, that way you generate force.
Method 3. Gently land on the floor and squat. Maintain the same position explained in Method 1.
You've just completed one rep.
Repeat the process for 10-15 reps of 5 sets.
MISTAKES TO AVOID
1. Failing to breath properly while squatting could be bad.
When you jump - inhale, and when land and squat - exhale. That way, you'd not easily get stressed out, and you'd gain more stamina.
2. Do not add extra weight on your body while doing the exercise. Your body weight is all that's needed.
3. Do not jump too high.
The higher you go doesn't give you a quick and good result. You might just be stress your body.
Do a normal jump. The result of the squat comes when you go down.
4. Remember, the distance between your feet should be hip-width apart. Always maintain that.
It helps you have a better grip when landing.
5. Do not do the exercise more than required.
Doing that could increase your chances of getting injured.
10-15 reps of 5 set should be enough for a beginner.
The more you and your body gets use to the program, you could decide to increase your reps and sets.
CONCLUSION
I want to believe that we understood and enjoyed the tutorial.
If you have any question, you can leave it at the comment section, we'd surely reply you.
Remember, it is important that you set out your body goal while you workout.
You can also let us know about what the body goal is in the comment section.
I hope to see y'all in our next training section.
This is great @okoriepresh27, that straight jump is touching. No doubt participants will greatly benefit from this training. Thanks a million for making us proud. Keep up the good work.
Thank you @okoriepresh27, I've studied your lecture on jumping Squat and watched the demonstration video. I highly appreciate it, now am ready to exhibit my practice.
Thank you instructor01 @okoriepresh27 for the workout-challenge 4. I will practice the workout.