When done correctly, squats can actually trigger the release of testosterone and human growth muscle, which will increase muscle mass when you work other areas of your body. While you might think squats only work the leg muscles, you’ll see plenty of gain in your upper body as well. Time to start jumping! Regular squat benefits In fact, for every pound of muscle you gain, you’ll burn an additional 50-70 calories per day. And that part about burning calories? Well, the more muscle you have, the faster you burn calories. Plus, the flexibility gained in your ankles and hips from the fluid motion of a jump squat will help prevent injuries during other exercise routines.
Explosive power gives you the ability to take off faster and move quicker, which athletes in football, tennis, and track and field strive for.īut even if you’re no longer playing on the turf or court, this power is still needed for real-world activities like lifting heavy objects or standing and sitting multiple times a day.
Jump squats increase your explosive power, improve upper and lower body strength, and burn calories faster than regular squats. The standard down-up motion of a regular squat will provide lasting results, but could that extra hop in a jump squat really reap more benefits? Jump squat benefits You’ll shed calories while simultaneously building strength in your leg, glutes and core muscles. It’s for good reason! This movement is a compound exercise, meaning it works multiple muscle groups at once. This can not only stall your improvement but can even reverse your progress.Drop it like a squat. Nearly every fitness class you’ll ever take involves some sort of squat. Doing these any more than two to three times a week does not allow your muscles to recover and fully repair themselves before being damaged again with another round of training. You should never do these with added weight such as a weighted vest or ankle weights until you have mastered the basic version.īecause these challenge your muscles more than traditional exercises, you should not do them more than two to three times a week to protect yourself from repetitive stress syndrome. Plyometrics should only be done by those who are already well conditioned, and who have good overall strength and flexibility.
For the most dramatic vertical and speed gains, wear a weighted vest while doing these movess.ĭoing 15 repetitions of these in sets of 2-3, three times a week, will increase speed and strength, while decreasing reaction time. These are most effective when used to train a for specific motion used in the particular sport or activity you are training for, however, listed below are the best versions that don't require any equipment and boost performance for a broad range of sports. This type of training is a key component to many programs for athletes, from high school teams to the pros. Plyo training can be done in many ways with focuses on many different body parts but most commonly seen are various jumps utilizing the muscles throughout the legs, and hips. They teach muscles to produce maximum force in a minimum amount of time by training the stretch reflex of the muscles being used. Plyometric exercises are great for increasing overall explosive strength and speed, giving you an acceleration and power advantage over the competition.
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