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| The Road to 100 Fit Tip #20, 2008 —
Jumpin' Jack Flash
Jumps, both one-legged and two-legged, are an excellent way to work the thighs and glutes (butt), and are also an excellent way to build speed, power and quickness for athletics. However, to be effective and to avoid injury, jumps must be progressive. You must achieve the conditioning required to perform the first level of exercise before progressing to the next. Sometimes that could take several weeks or more. Here are three jumping exercises, each more strenuous than the next:
- Basic squat jumps. As the name implies, this is a very basic exercise. Standing straight with your feet about shoulder with apart you squat down and jump straight up, reaching up with both hands as if you were going to grab a basketball rebound. As soon as your feet hit the ground you repeat the movement. The key is to perform the jumps in rapid succession with no shuffling of the feet in between.
- Alternate leg jumps using a Bosu ball. Standing with one leg on the Bosu ball and one leg out to the side as if you were ice skating, jump in the air, and switch legs, placing the extended leg on the Bosu ball and extending the other leg to the side. Use your arms for balance.
- Alternate leg jumps using a cable squat machine. This exercise is performed the same as alternate leg jumps using a Bosu ball but instead of using a Bosu ball, you would use a cable squat machine. Make sure to start low enough in the squat when you set the weights so that you can jump and switch leg positions without clanging the weights. This is a very advanced move and should really only be done initially under the direction of a personal trainer until you become comfortable with the exercise. Again, visit our web site to view the exercise.
So there you have it; three jumping exercises, each more difficult than the previous one. Again, be sure you can perform the one exercise rather easily before progressing to the next? How do you know you are ready? When performing three sets of 10 repetitions of the exercise, all-out, no longer makes you sore. Each jump is one repetition. Once you can do three sets of 10 repetitions of the alternate leg jumps using a cable squat machine, all out without being sore, you really will be a Jumping Jack Flash!
(To see a video representation of this concept,
CLICK HERE. The video is easy to open, requires no download and will not affect the performance of your computer in any way.
Answer to last week's fitness quiz:
What is the top male cosmetic surgery procedure?
Rhinoplasty (nose-shaping)
Answer to last week's Question of the Week:
Again, What would you not take money for? (These are REAL people and REAL answers!)
TL: Memories.
MP: The freedom to be able to do and think for myself.
SC: Anyone of my four animals.
BS: My relationship with my husband. He is the most amazing person I know, and I am better person for having him in my life.
This week's fitness quiz:
What percent of Americans eat fast food at least once a day?
This week's philosophical Question: What makes you cry?
(Selected answers will be published. All answers will be posted on the Uncle Vic Message Board. Please answer in two sentences or less. Please include your first name or if you wish to remain anonymous, your initials)
Corny Joke of the Week:
What do you call a country where everyone has to drive a red car?
A red carnation.
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