If you’re not one to shy away from a challenge — and a little fun — in your workouts, get ready to jump around!

Box jumps are perfect for seasoned exercisers looking for a challenge.

如果您是初学者或受伤，请在将盒子跳入日常活动之前暂停。

In this case, be sure to consult a doctor and an experienced personal trainer on form and technique prior to diving in.

胶质法, or jumping exercises, push your muscles to the max, helping increase your power, strength, and speed.

Box jumps are a quintessential plyometric move where you jump from the floor up onto an elevated surface, like a box.

This exercise is high impact, targeting your:

  • 四边形
  • 臀部
  • 腿筋
  • 小牛

You’ll see quite a few benefits when you incorporate box jumps into your routine, including:

An increase in your power and explosiveness

Look at professional sprinters and football players — they focus on quick, explosive movements and rely on the power in their legs to make it happen. Box jumps will help you get there.

An increase in your vertical jump range

你能跳多高？通过练习盒子跳，您将获得更多的“啤酒花”。

An increase in output and calorie burn

盒子跳动需要大量能量，这意味着杀手级卡路里燃烧。

There are two ways to approach box jumps — with a focus on power or a focus on conditioning.

如果您想提高爆炸性，请瞄准3至4套5次，两次之间几分钟的休息时间。

如果您的目标是耐力，请选择一个较低的盒子。完成3套最多20次重复，两组之间最多可休息1分钟。

As a beginner, choose a box that’s on the shorter side until you get the hang of things:

  • 对于大约5英尺4英寸高的人们来说，这是一个14英寸或16英寸的盒子。
  • For folks who are 5 foot 9 inches or taller, that’s a 16- or 20-inch box.

To perform:

  1. 用盒子站在您的前面一步，脚相距肩膀宽度。
  2. 稍微弯曲膝盖，然后掉下来，将手臂伸出后面。
  3. 当您跳到盒子上时，请使用四分之一蹲下的动量向上推动您向上推动您的向上，从而使您的手臂摆在您面前。
  4. 双脚轻轻地降落在膝盖上略微弯曲。
  5. Step back and down and repeat.

您可以以几种不同的方式将盒子跳跃纳入锻炼方案中。

例如，您可以在热身后，但在锻炼力量部分之前从盒子跳（以及其他任何钢化运动移动）开始。这样，您仍然可以新鲜，并且能够以高峰性能进行。

或者，您可以在力量训练组之间完成盒子跳跃。

A concept called postactivation potentiation describes the enhanced performance of explosive movements — like box jumps — after you complete a heavy resistance exercise that targets the same muscles.

This means that completing a set of box jumps after a set of squats has been shown to maximize power and athletic performance.

Start by adding box jumps to one to two workouts a week, giving yourself a 2- to 3-day break in between. Remember, your body needs time to recover when working at maximum effort.

Box jumps are only beneficial when performed efficiently. Avoid the following:

Choosing a box that’s too high

If your box is too high, a couple of outcomes can occur:

  • 您不会进入顶部，可能会造成伤害。
  • 您会深蹲，而不是四分之一的蹲式位置，这是您应该在盒子跳跃中努力的事情。

跳下盒子

尽管您的身体可以有效地吸收盒子跳跃的着陆点，但从盒子上跳下来并不是这样。这样做会增加受伤的机会。

登陆错误

整个脚上的柔软着陆，略微蹲下，略带膝盖，这是适当的盒子跳动的关键。

Adding weight to a box jump will make this already challenging move even more so. If you feel solid in a regular box jump, considering adding:

加权背心或脚踝举重

Securing weight to you will allow the mechanics of the box jump movement to stay the same, which is an appropriate progression from a normal box jump.

A dumbbell in each hand

进展到这一举动，跳跃时每只手握住哑铃。

A kettlebell

Once dumbbells are easy, hold a kettlebell with both hands at chest level and complete the box jump.

There are regressions and progressions for a box jump that can add variety to the exercise.

加速

如果盒子跳仍然有些挑战，请从升级开始。增加重量并随着更轻松而更快的速度，然后进步到真正的盒子跳跃。

One-legged

跳下两英尺，但在盒子上登陆一只脚。走时交替的腿。

Seated

将盒子放在长凳前。坐在长凳上，然后从座位上跳到盒子上。

旋转

靠近盒子旁边的侧面站着，当您跳到盒子上时，在空中进行四分之一的旋转。

如果您希望获得爆炸性和力量，甚至更多的耐力，那么盒子跳跃可能是您锻炼的宝贵补充。因此，抓住您的盒子，种脚，跳进去！

Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her onInstagramfor fitness tidbits, #momlife and more.