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Squat jumps are an exercise to strengthen the lower body muscles and improve body balance and agility. To prevent injury, it is important for you to know in advance how to do a squat jump correctly and what you need to pay attention to.
Squat jumps are a simple type of exercise that can be done at home without requiring special equipment. This exercise involves more of the lower muscles which include the stomach, buttocks, hips, legs, feet and thighs.
Squat jumps can be the right exercise choice for athletes or those of you who frequently play sports, such as tennis, basketball or volleyball.
How to Do a Squat Jump Correctly
To get the maximum benefits from squat jumps, you need to do the movement correctly. The following is a guide:
- Stand straight with your feet shoulder-width apart.
- Bend your knees and push your buttocks down to a sitting position.
- Lift your body and jump by pushing your feet off the floor.
- Land in a squat position.
- Repeat this movement 6–12 times in one session and repeat 2–4 sessions according to the body's ability.
Tips for Doing Squat Jumps
To do squat jumps correctly, apply the following tips:
1. Warm up first
Before starting a squat jump training session, it is very important to do a warm up first so that blood flow to the muscles runs smoothly and muscle injuries can be avoided. You can warm up by stretching, walking in place, or jogging for a few minutes. .
2. Pay attention to the training ground
When doing squat jumps, you are advised to practice on a flat, non-slip surface. This aims to ensure that you are comfortable in carrying out training sessions and avoid injury, for example slipping due to slippery surfaces.
3. Avoid doing squat jumps if you have certain conditions
If you have injury or pain in certain parts of your body, such as your knees, ankles, hips, back or neck, you should avoid doing squat jumps. This is because squat jumps have the risk of aggravating the injury or pain you are experiencing.
To be safer, you should choose another type of sport that does not make the area work harder, such as swimming, yoga, or a leisurely walk.
4. Do enough squat jump training sessions
If you want to do squat jumps regularly, it's a good idea to do them correctly and not overdo it. You are advised to do squat jump training sessions once per week so that this exercise can be effective and avoid injury.
One of the injuries that can occur is patellofemoral pain, which is a condition of pain and stiffness in the kneecap. This pain is usually caused by a sudden change in the frequency, duration and intensity of physical activity or exercise.
Squat jumps are usually included in the series of cardio sports. This exercise is good for maintaining body weight, improving sleep quality, maintaining endurance, and maintaining heart health. Cardio exercise is recommended for at least 150 minutes per week. You can divide it into several sessions per day.
To reduce the risk of injury, you can start with a short duration. For example, today squat jump for 5 minutes, then increase it to 10 minutes on the following days.
If you have certain conditions, such as heart disease, you should first consult a doctor before starting to do squat jumps regularly. This is important to do to avoid the emergence of other health problems.
If you experience pain after doing squat jumps, consult a doctor to determine whether there is an injury that harms the muscles or joints. This consultation can be done easily and without having to leave the house via Chat with a Doctor.
Label : Healthy living
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