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A very easy move that combines cardio and resistance training to provide a very effective workout for your body. It kills two birds with one stone!
With regular squats, you stand shoulder-width apart and your lower body sinks down and lifts back up, while keeping your upper body straight.
With power squats, we add cardio to it.
1. Start with your feet together, arms at your side, standing upright and tall.
2. Like a jumping jack, jump to a position where your feet are shoulder-width apart. Here`s the tricky part. Rather than standing upright, you`re in the squat position with your arms in front of you in a 90 degree angle, fists pointing up. You can also put your hands behind your head like in the photo. But i find with balance, the hands in front of you is better. Hold for 5 seconds.
3. Jump back to starting position. Hold for 5 seconds.
4. Repeat for 2 minutes
The move of jumping into the squat position directly targets your butt and abdominals. While the squat position itself targets the inner thighs.
This is a great move to include in any circuit as it is powerful and works your entire mid and lower body. It`s highly effective.
For the beginners, you can shorten the circuit by doing it for 1 minute and holding the rest position longer.
The only caution is to remember to keep your back straight. If you bend it to compensate for the jump, you will injure your neck. And if you have injured your knee before, wear a knee brace as the squats and jumps will put pressure on your knees.
I hope this helps!
*photo is sourcelinked*
Source link: http://healthfulpage.com/4-tips-jump-squats