Why Do Jump Box Exercises Deliver Fast Results?
Jump box exercises are high intensity movements that allow muscles to work more in less time effectively. These exercises are also called plyometric training. Jump box exercises are used for increasing muscle power and strength. These movements make muscles work fast which develops muscle memory and allows muscles to adapt to increased workload. It helps in enhancing cardio and increasing fat loss which results in weight loss. Jump box exercises require very little space and equipment so they can easily be done at home. These exercises are also easy to perform in gyms and outdoor training. Jump box exercises give fast results with simple movements. That is why these are even preferred by Healthvore.
What are Jump box exercises? Beginner friendly Exercises
Jump box exercises are simple jumping movements from one lower surface to another higher surface. These surfaces are placed in such a way that one surface is at ground level and the other surface is elevated just like placing a stool and jumping on and off the stool. A box or a bench can also be used to perform jump box exercises.
These movements are easy to understand and perform. They have less impact on joints so they are considered as beginner friendly exercises.
Benefits of Jump Box Exercises
Jump box exercises are of low impact and easy to perform so they have a lot of benefits. Some of these are given below
- Jump box exercises are even performed by athletes in their training sessions because they help them to increase their speed and agility in their specified field. It increases the fitness and exercise of athletes.
- Jump box exercises play a role in children’s health development by enhancing their motor skills. It improves their balance and coordination and also uplifts their energy.
- Men have a high risk of developing heart issues. So having jump box exercises in their daily routine makes men fit and improves heart health. This overall improves men’s health.
- Back pain is very common in women. Jump box exercises help improve women’s health by reducing back pain.
- These exercises also improve mental health by releasing endorphin hormones that help to relieve stress and calm anxiety.
- Nutrition and diet play important roles in the human body. Performing jump box exercises on a regular basis helps increase the metabolism of a person.
- These exercises burn calories fast and help in weight management.
How to safely perform Jump Box Exercises?
Jump box exercises can easily be performed by knowing important things that include as injury prevention and some safety tips. These are given as
- An erect position should be made and after jumping land quietly so there would be less stress on joints.
- Warming up before jump box exercises is important to reduce joint stress and muscle tissue injury.
- Increase the height of the plyobox or stool that you are using for jumping over slightly.
- If you have any knee problems, avoid jumping exercises.
- The model box height varies from males to females. 16 to 20 inches box height is preferred for males and 12 to 16 inches for females.
- Beginners or people who are doing jump box exercises should start from a low level jump box.
- Ensure some safety tips for the box jump workout at home like making sure the box does not slide and checking the stability of the box before jumping on.
Best Exercises You Can Do Anywhere
Here are some of the best jump box exercises that you can do anywhere
Standard Box Jumps: It is a simple jump that is done on the box. It is also called a Gym box jump.
Step Ups: These are very beginner level exercises that develop strength in a single leg that the person wants to. This type is best for balance.
Box Jump Overs: In this type of jump box exercise a person jumps over or onto a box and then lands on the opposite side. These are also called Box jump over crossfit exercises. These are high intensity exercises and are used for repetitive training.
Lateral Box Jumps: These jumps improve the side agility of professional players. It is mostly used by basketball and soccer players.
Depth Jumps: Depth jumps are an advanced level of exercise that are mostly used by experienced athletes. This type of training is used to improve power.
Box Jump Exercises at Home Full Routine: Beginner to Advanced
Jump box exercises at home include 3 levels of advancement. These three levels are given below
Beginner Level: This level is for freshers who are nervous because they are doing them for the first time. It focuses on building confidence and learning new behaviour. They can go for step up exercises or for low box jump exercises. These can be performed in 3 sets of 12 repetitions each.
Intermediate Level: It is the second level that is performed when a person feels confident to jump. This level enhances the coordination and balance of a person. Exercises like the standard box jump and the lateral box jump can be done with 3 sets of 10 repetitions.
Advanced Level: The advanced level is for experienced people or for athletes. It is a high impact exercise level for improving the overall performance of the body. Depth jumps are included in this level. 3 sets of 4 to 5 repetitions can be made.
Jump Box Exercises VS Gym Box Jumps
Jump box exercises and Gym box jumps are both kinds of plyometric training but they are different. The difference between them is given below
Jump box Exercises
These are simple jumping exercises that can be performed easily by anyone and anywhere like at home. It includes beginner to advanced levels that a normal person and an athlete can both perform depending on their strength and practice.
Gym box jumps
Gym box jumps are jumping exercises that are performed specifically at the gym. An experienced person or a professional performs gym box jumps. It is not possible for a simple person to perform gym box jumps because the height of the gym box is higher than that of a simple jump box.
Common mistakes to avoid
There are some common mistakes to avoid while performing jump box exercise at home or anywhere you prefer like choosing an improper box height and then landing abruptly after a jump or being unable to notice the quickness of your jump. This puts excessive load on your lower legs. Jumping backwards from the box can cause you joint or soft tissue injury like Achilles tendon rupture which is quite common in this case.
Equipment guide
The material from which a jump box or a plyobox is made is very important. This box can be wooden. Foam and metal versions are also available in the market. Choose according to your preference and the durability of the material.
The height of the jump box varies from male to female. A 16 to 20 inch box height is preferred for males and 12 to 16 inches for females.
Some alternatives of jump box at home can be used. You can use a chair or sofa edge for jumping. You can also use a low height stool for this purpose.
Conclusion
Jump box exercises are one of the simplest ways to reduce weight fast by increasing calorie burn and improving the efficiency of a person. These can be easily performed even in a small room. These are very effective exercises. You just need to be consistent.
FAQs
Can you do jump box exercises at home?
Yes. These exercises can easily be performed even in a small room.
Which material is best for a jump box?
It depends. If you are a beginner then you should prefer a foam jump box and if you are an athlete or an experienced person you should go for a wooden or metal one.
Can we use a CrossFit jump box at home? Are they safe for beginners?
No. You cannot use a CrossFit jump box at home because it is gym equipment and it is not preferred for beginners. Once you are experienced you can use a CrossFit jump box.
