![]() ![]() If you want to make the basic ninja jump more challenging, try them on sand or on a squishy surface! Ninja Tuck Jumps Step back down to the kneeling position and repeat.Brace your core, sit back slightly, then thrust your hips forward and jump your legs up so that the bottom of your feet are on ground and your body is in a deep squat position. Perform a ninja jump, then jump up and immediately tuck your legs to your chest. Step back down to the kneeling position and repeat. Perform a ninja jump then immediately jump up as high as you can. Step or jump down to the kneeling position and repeat. Perform a ninja jump onto a slightly higher surface in front of you. The sky is the limit with these-as you get better and more explosive, you can try jumping onto higher and higher surfaces and combining them with other plyometrics moves. Have fun with them but be safe and always do them on a softer surface that’s nice to your knees.Exercising on a trampoline has been known to improve cardiovascular fitness as well as strengthen bone density and muscles. If you ever played on a trampoline as a kid or took gymnastics classes, you'll probably know what a rebounder is - a trampoline, only smaller.īut not everyone has room for a trampoline in their yard so the next best option is a rebounder trampoline. This small piece of equipment is portable and can be moved to any room in your house, or even outside. These are our top 10 picks to get you started. Stand on mini trampoline with your feet 15cm apart.īut as you build confidence you can start to experiment with other movements.With your hands on your hips and knees slightly bent, bounce on the heels of your feet.For every bounce, raise your right and left knees to hip level alternatively.Stand on your trampoline with your feet together and arms at your sides.Jump up, spread your feet wider than your shoulder width, and land in a squat position with your knees bent and thighs parallel to the ground.Your arms should be placed straight in front of you.Landing on a locked knee can cause too much impact in the knee and hip joints. It engages your entire body, not just the legs. Your arms, shoulders, core and back muscles will also get a workout. The feet are together throughout the exercise. On the first bounce, rotate your legs to one side and rotate your upper body to the opposite side.On the second bounce, change the sides.Thus the legs and arms will go in opposite directions. As you bounce, keep your abdomen tight and the hips neutral.Īt the beginning, start this exercise at a slower pace and gradually go faster.This is one of the simplest skills you can perform on a trampoline that has profound benefits in developing light footwork, strong ankles, and athletic balance. Taking a hip-width stance, bounce on one leg.Switch legs to ensure that both of your legs are being worked out.Make sure that your knee stays in line with your toes and does not “collapse” inwards.This is a great way to develop leg and hip strength, and stabilizing the lower body parts.
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