Jump Squat Version II
Jump squat version II tilføjer en pause i bunden af squattet før det eksplosive hop, hvilket øger sværhedsgraden ved at eliminere det elastiske opspring fra en kontinuerlig bevægelse. Den holdte position kræver større styrke i forlår og baller til det indledende afsæt.
Sådan gør du
- Stå med fødderne i skulderbreddes afstand.
- Sænk dig ned i et squat og hold en pause i bunden.
- Eksplodér opad fra den holdte position og hop så højt som muligt.
- Land blødt og kontrollér bevægelsen tilbage til squat-positionen.
- Hold pausen igen, før du gentager øvelsen for det ønskede antal gentagelser.
Teknik-tips
- Keep your chest tall and core braced as you lower down.
- Pause completely at the bottom to remove momentum.
- Drive through your whole foot to explode upward.
- Land softly with bent knees to absorb the impact.
Vejrtrækning: Inhale as you lower into the squat and hold your breath briefly through the pause, then exhale forcefully as you explode upward into the jump.
Almindelige fejl
- Bouncing out of the bottom position defeats the purpose of the pause and reduces lower body strength gains.
- Landing with stiff, locked knees places high impact stress on your joints instead of absorbing it with your muscles.
- Allowing your knees to cave inward during the jump or landing can strain your knee joints.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår, kredsløbssystem.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 8-10 reps, rest 75 seconds
Tab dig
3 sets x 8-10 reps, rest 60 seconds
Opbyg muskelmasse
4 sets x 6-8 reps, rest 90 seconds
Lettere, sværere og alternativer
Pas på, hvis…
- If you have knee or ankle discomfort, ease off or choose a gentler non-jumping squat option.
- If you feel sharp joint pain during the jump or landing, stop immediately.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why is there a pause at the bottom of this jump squat?
The pause removes the elastic stretch reflex of your muscles, forcing your quads and glutes to work harder from a dead stop to generate power.
How can I protect my knees during the landing?
Focus on landing softly by rolling from your toes to your heels and immediately bending your knees to cushion the landing.
How often can I include this exercise in my routine?
Since it is a high-impact plyometric movement, 1 to 2 times per week with plenty of rest between sessions is plenty for recovery.