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#Tuck jumps diagram how to#
#Tuck jumps diagram full#

Start by standing with your feet hip-width apart, bracing your core.

Designed to set your fitness tracker on fire, you'll bring your upper body (arms, back, chest and upper core) into the mix, too. Ready for a world of challenge? Enter the burpee tuck jump.

#Tuck jumps diagram how to#

How to make a tuck jump more difficult: burpee tuck jumps 'This completely eliminates the impact but will also reduce the intensity so be sure to add in some extra reps to challenge yourself!' he says. Squat back down and alternate the knee that you're lifting.As you return upwards lift a single knee up and drive it to the same side elbow.Start with your feet shoulder-width apart and squat down towards the floor.

#Tuck jumps diagram full#

This exercise essentially breaks a full tuck jump into two separate parts, explains Marie. How to make a tuck jump easier: single-leg knee tucks Here are a couple of ways to make tuck jumps easier or harder, depending on your preference. Standard tuck jumps not your thing? Fair enough. Try these cardio exercises for bad knees, instead.

'Remember, as with most jumping explosive exercises, if you have a knee, ankle, back or hip injury, it's best to avoid tuck jumps altogether as it is these areas that absorb most of the impact during the exercise,' says Marie. SHOP NOW Are tuck jumps back for your knees? This will avoid putting too much pressure on your knees,' says Maddox. You're not pushing through your heels: 'It’s important when tuck jumping to sit your weight back in your heels and power through your glutes to jump. You’re arching your back: Keep your spine neutral – if you arch your back, you won’t engage your core properly, putting your hips and back at risk of injury. You’re locking your knees when you land: Land with rigid knees and you won’t be able to absorb the impact, and you’ll force unnecessary pressure through your joints, which can lead to breaks and tears. You can also swing your arms to increase your momentum.' 3 signs you're not doing tuck jumps correctly 'The latter is tough, and it is important to ensure you are not leaning in towards your knees rather than bringing them up to your chest. 'On landing, you can either pause before jumping again or, once you have become more in tune with the movement, go straight into another tuck jump,' says Marie. Avoid landing with locked knees and be sure to maintain an upright neutral spine as you land.

Keep your back straight throughout and tuck your knees up towards your chest as much as possible, before landing as softly as you can.

Drop down a little into a quarter squat then explode into the air.

Start by standing with your feet a little less than shoulder-width apart.

That panting noise you hear? Yeah, it's your core working overtime to keep your spine stable mid-movement, too. Plus, as you bring your knees to your chest, your lower abs come into play – helping to draw your legs up. When you shoot up again your quadriceps and glutes will fire up and the loaded energy will be released with the additional upward force generated by your calves.' 'As you drop down into the quarter squat think of your hamstrings as a loaded spring. 'As a compound movement, many muscle groups are working simultaneously during the movement from start to finish,' says Laurence Marie, Trainer at F45 Noak Hill From the muscles that run along the front and back of your lower body to your lower abdominal and core, you're set for a real full-body burn.

However, there are some things to know if you want to perform the circuit training fav move properly. Brilliant for improving your cardio fitness, shooting your heart rate up and working your lower body and core, the benefits of doing tuck jumps can't be slept on. Ah, the tuck jump – a finisher exercise loved and hated in equal measure.