Grind your legs to the fullest with a single exercise that you can easily do at home. It seems impossible, but it’s not. We talk about the Box Jumps, a type of exercise that has become popular thanks to CrossFit and that is the sea of effective to tone the legs and strengthen them.
In this article, we’re going to talk to you about the Box Jump, the most recommended exercise to achieve toned legs quickly and visibly. Stir your figure.
Box Jump: the best exercise to have toned legs
If we want to train at home and strengthen our legs, there is an exercise that we all know: the squats. But they are boring, monotonous, and, honestly, the results take time to arrive. That’s why we want to talk to you today about an exercise that’s perfect to get your legs and your muscles in full shape: the Box Jumps.
It is an easy exercise to do and that, in addition to being perfect for strengthening legs, is also ideal for burning calories, as the basic movement of exercise is jumping. But what exactly is the Box Jump? This is a plyometric exercise, that is, it combines strength with rapid movements so that, so your metabolism works as hard as possible and you can improve aspects such as coordination, balance, agility, etc.
Box Jumps are CrossFit exercises, as they allow you to work strength and cardio at the same time. The ideal of this exercise is to try to make a minute of jumps and then rest for four minutes, as the energy and muscle burn is very high. In addition, to avoid muscle injuries or overload, it is important to perform, at most, 3 days of training per week.
How to do Box Jumps properly?
As we have already commented, the Box Jumps are exercises that are based on jumping on a higher platform. Although it seems easy, the truth is that it has more complexity than it may seem at first glance, and it is important to do the movement well to avoid injuring yourself.
So, if you want to do a Box Jump correctly, follow these steps:
1. Stand in front of the box you’ll jump on. Keep a short distance and separate your feet to the width of your shoulders.
2. Now, you’ll have to flex your legs and lower your hips until you’re in a squat position. Your arms will have to be put back to have more momentum and jump higher.
3. Now, step up and jump up. The goal is to get to the top of the box you have in front.
4. When you’re on the box, try flexing your knees slightly when you arrive to avoid hurting your legs too much. Place your arms in front of you to get a better balance.
5. Now, you’ll have to step back to step off the box and repeat the jump until the minute is completed.
The ideal is to do a 1-minute of jumping jacks and then rest for 4 minutes. Do three sets and you’ll get a maximum leg job. If you feel very tired, it’s best that you start with 30 seconds and gradually increase in intensity.
A ubiquitous question among people who want to do this exercise is about the height of the bank. The truth is that it is recommended that the bench or box be 30 to 50 cm, but if you want more intensity, it is recommended that women reach a maximum of 70 cm and men, 90 cm.
Bibliography
Witzke, K. A., & Snow, C. M. (2000). Effects of polymetric jump training on bone mass in adolescent girls. Medicine and science in sports and exercise, 32(6), 1051-1057.
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