If you endless cardio sessions which lead to nothing in terms of power gain and cardio seem to halve tired, then you should consider including the jump to the box routine, it is an exercise of the plyometric jump need a high surface soil is usually about 1 to 2 meters above the ground and has a positive effect on the high jump, improve explosive power and burn fat by boosting metabolism.
As with all exercises, plyometric strength training and field combines cardiovascular exercises to jump;
* It is beneficial for fat burning programs such as plyometric training should be able to burn 25% more than weight training, ranging from one year to another in a circuit.
* In addition, the increase vertical jump traning box development assistance by the extension of the muscle fibers of the muscles of the quadriceps, hamstrings and gluteal muscles, and contraction of the explosive growth pulse.
To improve the jump to the box, you need to develop flexibility, coordination, precision and balance.
5 steps to make the jump to box
* Extend the transported muscles, which means the body in a crouched position and movement that prepares the body to explode upwards.
* Explosive contraction that feeds the body occurs with the fibers in a fast and explosive.
* Soft landing, softening the landing, absorbing the shock with a slight bend in your knees when your feet on the platform is reached, the final position more or less squat, as if you jumped high The toes on the bottom help the buffer.
* Get up, stretch the body in an upright position, this control is to emphasize and balance.
* Get off (back on the field), back, or you can skip bajarm and if you decide to step back, be sure to alternate legs while walking.
Tips to make the leap
* Do make sure you down to that of the head and neck remain in a neutral position.
* To see the benefits of cardiovascular exercise, you should be repeated over and over again, without interrupting the operation, because it takes flexibility and coordination, it will be easier.
* A good habit is to go off road 8 sets of 10 repetitions with 30-45 seconds to complete rest between each set.
* This procedure allows you to a busy schedule of weight training and this not only reduces the time of heart, but not to work the whole body, heart rate and oxygen consumption increased after training.
* You can also muscle strength and power of the jump on board can be supplemented with the amino acid beta-alanine, not that not only increases muscle strength and power athletes, but also scientifically proven to be beneficial in building muscle, while increasing alkalize the aerobic and anaerobic endurance and delay muscle fatigue, muscle allows the lactic acid build up a lot can affect athletic performance.
* An additional pre-school booster Additional intensity of beta-alanine complex, caffeine, taurine, arginine and L-leucine to help drive and focus on each workout.