Look straight ahead and squat down, moving your butt backward as if you are about to sit.Position your feet shoulder-width apart or slightly wider and pointed outwardly about 15 degrees.Stand tall with your back straight, chest open, shoulders back, and core tight.Overall Wellbeing: Squat jumps help prevent disease by working your cardiovascular and musculoskeletal systems simultaneously, and keep you mentally healthy by boosting your mood and confidence.Circulatory Health: Jump squats facilitate circulation, helping to deliver nutrients to tissues and organs and remove waste.Sports Performance: This great lower body exercise enhances overall performance, allowing you to jump higher and run faster.Core: Squat Jumps highly engage your abs, which help stabilize you throughout the movement resulting in a stronger leaner core, and translating into better posture.Balance: Jumping forces you to work on your balance, which helps prevent falls and further injury.Mobility & Agility: The big range of motion involved enhances mobility, keeping you more agile as you age.Strength & Power: These jumps work your lower body intensely, making your legs strong and powerful.Fat Loss: Working out several muscles while accelerating your heart rate helps you to burn more calories and lose body fat.Aesthetics: They help you get a rounded firm booty.Hypertrophy: As with any other squat movement, squat jumps promote an anabolic environment, helping you to build leg and glute muscle. Heart Health: Jump squats’ rapid movement keeps your heart highly engaged, accelerating your heart rate:.They are involved in fast movements such as running and jumping. They flex the foot at the ankle joint and the leg at the knee joint. Gastrocnemius: Superficial two-headed muscles that are in the back part of the lower leg, forming the calves.They help rotate and extend the spine and neck) and abs (muscles in the abdominal wall: rectus abdominis, obliques, transverse abdominal) make up the core muscles. Core Muscles: The erector spinae (set of muscles that run vertically along the side of the vertebral column, originating at the hip and extending up to the skull.They are essential for daily movement (walking), speed (running), and deceleration (stopping movement). They participate in the deceleration of knee extension and help flex the knee and extend the hips. These muscles are antagonists to the quadriceps and are involved in hip and knee movements. Hamstrings: Located on the posterior thigh in between the hip and the knee, and are composed of three muscle groups (semitendinosus, semimembranosus, and biceps femoris – long and short heads).They also help keep the body erect and assist human locomotion (running, jumping, sprinting, etc). Gluteal Muscles (buttocks): These muscles are involved in the extension, abduction, and rotation of the hip joint.They, also, help to stabilize the patella and knee joint. The quadriceps are knee extensors and hip flexors – essential for in walking, running, jumping, and squatting. The origin of the name, quad, means four – hence quadricep (four-headed muscle). It’s composed of four muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius). Quadriceps or Quads: This large muscle group is located on the front of the thigh, the front & sides of the femur.This exercise engages all your lower body. Lower body exercises to complete your leg workout.Common mistakes when performing squat jumps.
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