Jump twist
May 12th, 2023 9:07 AM Mr. Q Categories: Warm up
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
Warm-upEquipment:
N/AJump Twist is a plyometric exercise that targets the core, legs, and cardiovascular system. This exercise involves a jumping motion with a twist at the top of the jump, which works the oblique muscles of the core.
Proper form:
- Stand with your feet shoulder-width apart and your arms at your sides.
- Jump up, rotating your body to the right and bringing your left knee up to your chest while simultaneously twisting your upper body to the right.
- Land back on the ground with your feet shoulder-width apart.
- Repeat the jump, this time rotating your body to the left and bringing your right knee up to your chest while twisting your upper body to the left.
- Keep your core tight throughout the exercise to engage your abdominal muscles.
How to reduce the difficulty: To reduce the difficulty, you can slow down the jumping motion and eliminate the twist. Instead, do a regular jump without the twist, lifting your knees alternatively while jumping.
How to increase the difficulty: To increase the difficulty, you can add weights in the form of a weighted vest or dumbbells. You can also increase the speed and height of the jumps to make the exercise more challenging.
Reps: Beginner: 10 reps (5 on each side) Intermediate: 20 reps (10 on each side) Advanced: 30 reps (15 on each side)
Estimated time for exercise: 5-10 minutes
Body Group:
CardioMuscle Group(s):
Abdominals, Hamstring, QuadricepsMuscles used:
Primary:
Rectus AbdominisSecondary:
QuadricepsTertiary:
Hamstrings, Gluteus Maximus, CardioDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.