Box Jump (Multiple Response)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Hamstrings (look at the image)
Accessory muscles
Quads, Calves, Glutes
Box Jump (Multiple Response) video
How to perform exercise
- Встаньте в расслабленном положении перед скамьей или платформой примерно на расстоянии вытянутой руки. Руки должны быть опущены по бокам, ноги слегка согнуты.
- Используя руки для первоначального толчка, прыгните вверх и вперед, приземляясь одновременно на обе стопы на поверхность скамьи или платформы.
- Сразу же отпрыгните обратно на исходную точку, затем повторите упражнение вновь.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Quads, Calves, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Box Jump (Multiple Response)» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Box Jump (Multiple Response)
Author: AtletIQ: on
Box Jump (Multiple Response) — The benefits of exercise, how to properly perform and how many sets to do..
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