With the rise in popularity of sports such as streetball and parkour, the importance of a good jump has grown significantly. It is difficult to imagine a parkour driver who does not know how to jump up from a place well. However, few people own this talent by nature. In order not to blush in front of your comrades, it is worthwhile to train well the muscles responsible for the powerful kick with the legs.
It is necessary
- - barbell;
- - dumbbells;
- - step platform 30 cm high;
- - gymnastic bench.
Instructions
Step 1
Bend your knees and grab the bar with an overhead grip. Spread your arms slightly wider than your shoulders. Keep your back straight. Stand up. The lift should not occur due to the tension of the lower back, but due to the pushing out with the legs. Lock the stand for two seconds and come back. Do two sets of 6-8 reps.
Step 2
Take dumbbells and lower your arms along the body. Squat down with your back straight.
Push yourself hard and jump as high as possible. Land on bent legs so as not to injure your joints. Do three sets of 10-12 jumps.
Step 3
Stand facing a gymnastic bench. Raise your arms, then pull them back as if swinging. Bend in the body and sit down. Throw your arms forward and jump onto the bench with a sharp push. Go down to the floor. Make 6-8 jumps.
Step 4
Grab the barbell with an overhead grip and place it behind your head on your shoulders. Bend your knees slightly. Arching your back, bend forward until your body is parallel to the floor. Return to starting position. Repeat 8 times.
Step 5
Stand with the platform between your feet. Do a half-squat and jump onto the platform with both legs at the same time. Jump up slightly and jump back to the starting position. Try not to pause between jumps and clearly control the moment of landing. Do 3-4 sets of 10-12 reps.
Step 6
Lunge and stand on the platform with your right foot, bend your left leg at the knee. Lower your arms freely, help them to maintain balance. Jump up sharply at the expense of the thigh muscles. Switch legs at the top of the jump. The left foot is now on the platform. Without pausing, push out again and change your legs in the jump. Control the moment of landing, try not to jump high. Complete 4 sets of 10 jumps.
Step 7
Place the dumbbell to the right of the platform at a distance of 60–70 cm. Stand to the left of the platform sideways. Jump over it, pushing off with two feet. After landing, sit down, take a dumbbell in your hand and jump over the platform back. Transfer the weight to your left hand and place it on the floor. Jump over the platform. Go back. Lift the dumbbell again and jump over the platform with the weight. Do this exercise non-stop for 30 seconds at a fast pace. Do three sets, rest 30 seconds between sets.
