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Exercise Benefits With Proper Form & Technique

Globe Jumps

through 4 votes
muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
Variations available (6)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

Starting Position

  • at first, stand upright
  • the feet are a bit wider than shoulder width away
  • the arms hang down at your sides

Correct Execution

  • bend the legs quickly, until you can touch the ground between your legs
  • hold the back straight
  • invert the movement, stretch the legs and push yourself off the ground explosively
  • jump to one side as if in the Side Jumps
  • try to jump as high and far as possible
  • land on both feet and with bent legs, to avoid injuries in the joints
  • afterwards, repeat the course of motions without pausing
  • jump back or forth then, so that your movements follow a fictive quad
  • four jumps make one round

tip for the workout

  • use weight cuffs to impede the exercise