In today’s modern time, physical fitness and strong body muscles play a key role. Thus people must promote activities and sports to keep them physically fine. However, the young generation who only sticks to smartphones does not have enough time to go to gyms or fitness clubs. Therefore, activities like Jump Rope, Box Jump, and others ones are there to maintain overall health. In this article, we will look at some major benefits of this activity and find suitable alternatives to Box Jump.
Basic Workout
Box Jump is a simple activity that will keep your leg muscles engaged all the time and pay attention to strengthen them. By keeping a box of normal height, you have to jump over the box and then reverse the movement in the same manner. This physical movement will open up the blocked pores of the muscles that will help you configure many health issues.
People suffering from knee joint pain or lower back issues should go with this activity as it puts a load on the knees. But if you want to make your knees strong and let knee muscles bear pressure, Box Jump is an ideal choice for you.
Benefits of Box Jump
This machine-free exercise is not only cost-effective but also very beneficial for everyone in terms of health. Whether you need to regulate your heart rate or increase your jump, don’t feel hesitant to try Box Jump. Here are some best benefits of this straightforward move.
Cardiovascular Exercise: By jumping over the box, your heart power will increase which will surely provide enough pump rate to heart muscles. This thing will be beneficial for heart arteries letting them work properly.
Leg Power: For sure, your overall leg muscles will gain profit, and the overall leg muscle will be under the radar. Not only the lower leg muscle will get engaged but the upper part including the thigh muscle will take advantage.
Machine-Less Exercise: This movement does not require any special equipment or machine to maintain leg muscles. But a high box is a necessary element that you can find anywhere.
Easy-to-Perform Activity: Box Jump does not require you to pull/push heavy weights. Instead, it only requires you to generate force from lower leg muscles and train overall leg tissues.
Versatile Exercise Option: Exercises like Box Jump do not require you to be at a specific place. Instead, you can perform this simple movement anytime and anywhere whenever you are available.
Better Posture: By moving up and down, you are allowing your body to utilize muscles from bottom to top. Moreover, it also puts pressure on the lower back which makes it more feasible for better posturing.
Range of Motion: If you are working to increase your range of motion then Box Jump is no less than a gift for you. It not only increases your range of motion but also improves overall stability and mobility.
How to Perform
Here are some steps that you need to follow while performing Box Jumps:
- Stand straight in front of the box and the box height must be parallel to your knees minimum.
- By generating force from the lower leg muscles you have to jump in the air and land on the upper part of the box.
- Make sure to land safely and grip your feet firmly on the box surface.
- After balancing yourself, you have to reverse the movement and using the same energy, get back to the floor.
- While reversing, you have to keep your back flat and free up the arms.
- Repeat the steps for at least 15 times to get positive results and don’t forget to engage chest muscles.
In case of pain or injury in the joint muscles, you must consult with fitness professionals and consultants.
Alternatives to Box Jump
You must not rely on the same exercise for the basic muscle need. Instead, you must try other activities like Box Jump to improve leg power. Here are some alternatives to Box Jump that you can give a try and feel confident:
1. Squats
Squats are one of the most preferable and favorable alternatives to box jump because of the exercise intensity. This simple movement keeps bunch of benefits for the overall body and is known best for the warm-up game because of any hard workout. This activity is demanding because it gives power and stability to overall body muscles.
Whether you have to prepare yourself for the HIIT training or looking to improve athletic performance, Squats are valuable. Moreover, you can do this movement anytime and anywhere without time limitations such as in the office, at home, etc.
2. Jump Rope
No doubt that Jump Rope is another brilliant activity for the improvement of your leg muscles. The pattern and technique of this exercise is similar to Box Jump but a minor difference exists. Both exercises require you to jump but instead of boxing this time you have to jump and pass over the rope.
The speed intensity of this movement is higher because, in one minute, you have to jump more than 30 times. Moreover, your other muscles such as your arm and chest will gain activation throughout the movement.
3. Stair Climbing
In the list of alternatives to box Jumps, we have Stair Climbing because of its simple movement. Every house has more than 10 stairs and climbing these stairs up and down will reflex different muscles. Whether you are training your leg muscles or strengthening hip mobility, Stair Climbing is the best activity to do so.
Moreover, your heart health will also get improve with this movement and blood across the body flows at the normal rate. This will regulate the blood cells and produce oxygen in a fine manner. Moreover, your breathing rate also gets affected with stair climbing and you don’t need any specific equipment for this.
4. Thrusters
Another considerable replacement for the box jump is the thruster which will provide strength in the core muscles. Using weighted plates or dumbbells, you can carry this exercise and train your core, legs, and arms.
This exercise is similar to squats as you need to pose like you are doing squats but with a weight in hand. A significant difference is the extension of arms at the peak position when you are raising the weight over your head.
5. High Knees
High Knees is another simple and valuable movement that requires you to move your legs quickly. The exercise is best for core strengthening and leg muscle development where you must touch your knee with the chest. It feels like you are running forward but instead of stepping forward, you have to stand in the constant place.
This exercise is beneficial for many reasons and provides strength without any cost. Moreover, you can increase your heart power and train the joint muscles to bear body weight.
Ending Lines
Ultimately, Box Jump is a wonderful and exciting exercise for empowering the leg muscles. If you don’t have time access to high-intensity workouts, movements like Box Jumps are creditable for your strength. In the above article, we have mentioned some considerable alternatives to Box Jump that you can try in the place of the primary movement.
Different movements/training have unique gains and you must follow the proper technique to get benefits. Stay tuned for more interesting information and keep visiting.