Do you remember the dunk of Allen Iverson on the 6th? 11 & # 39; & # 39; Marcus Camby? You know, the guy is not even 6 feet! It is actually only 5 10 10.75 & # 39; & # 39 ;. So, it is clear that he can jump. But without any exercise, no one can jump so high. Many exercises can increase your vertical jump, but most of them are simply not effective.
So which exercises are the most effective? Here are the top 5 exercises to increase your vertical jump:
1. Skipping rope
This is a very common exercise and the reason is that it works. Skipping rope not only gives you explosiveness and calf strength, but is also a great way to build endurance and work on your leg strength. Jump rope at least three times a week to increase your aerobic fitness level.
2. raises the calf
Calf raises are a very effective exercise because they train the muscles that give you an explosive boost during the jump process. Here's how to proceed: Stand on a foot block or the first step of a staircase in your house and climb on your toes as far as possible. Hold the contraction briefly, then return more slowly to the starting position. Strong calves help you jump quickly and on the spot.
This is a great exercise because it simultaneously drives different muscles involved in the jump process: the thighs, the lower leg, the muscles of the posterior, the abdominal muscles. Stand upright as much as possible without tilting the upper body until the anterior knee is at a 90-degree angle. Then return to the initial position in one step. Do it 8 times with one leg, then 8 with the other. You can also use dumbbells.
4. Step Ups
For this exercise, you need a bench or something you can walk on (about 15 inches high). You just have to stand up and then get on the bench at a height that would put your knee at 90 degrees. Do 8 repetitions with one leg and repeat with the other. This exercise is a perfect extension of the lunge as you train the antagonist muscle group.
5. Touch the rim
Stand under the rim and try to touch it with one or both hands or make a good start and jump as high as possible to reach the ledge. Important: Try performing this exercise with maximum power and repeat it only a few times (for example, maximum 3 sets with 5 repetitions). After that, do not exercise for the legs for 24 to 48 hours. Your muscles need time to develop and regenerate.
In addition to these exercises, it is important that you take care of your nutrition. The most important point here is to limit the amount of fat you are taking. Grease gives a delicious taste to food, but it's the athletes' biggest enemy because it gives them the extra weight they need to get in the air and prevents the muscles you need to jump. So, if you are able to control your nutrition and use the exercises above, serious results are guaranteed.