Quick Leap

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🤖 AtletIQ – телеграм-бот для бодибилдинга

Atletiq — новый чат-бот для силовых тренировок! Более 800 упражнений и 150+ готовых планов для массы, силы, рельефа!

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Quads (look at the image)

Quick Leap video

How to perform exercise

Для данного упражнения вам понадобится ящик.
Встаньте перед ящиком на расстоянии 30-60 см (1-2 фута).
Сгибая бёдра, запрыгните на ящик. Вы должны приземлиться на обе ноги. Колени немного согнуты.
Сразу же выполните прыжок в длину. Помогайте себе руками. Приземлитесь на согнутые в коленях ноги.

What muscles work?

If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles:

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!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

Exercise substitutions

You can try replacing the exercise «Quick Leap» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.