用盒子跳来建立爆炸性

通常将盒子藏在健身房的角落，等待使用。它们是一件简单的设备，只要您知道如何正确使用它们，就可以帮助您跳高并更快地运行。

盒子跳are mostly used for jumping, which is a plyometric exercise.练习, according to a study published in theInternational Journal of Sports Physical Therapy, are fast exercises that improve both speed and power. You can use plyometrics to jump higher and run faster. They also help prevent injuries by strengthening your tendons and ligaments. In some cases, plyometrics are even used during rehabilitation from an injury.

盒子跳are a popular plyometric exercise. The boxes come in a few different shapes and sizes. Some have hollow metal frames and a flat surface on top. Others are made of wood. The safest kind is wrapped in a thin cushion, which is helpful if you miss during your jump.

To do a box jump, start standing behind the box. You can either start a few steps back and step forward before you jump up or start close to the box and jump up from where you’re standing. To jump, throw your arms down and quickly squat down, then throw your arms up and jump up to the box. Try to land softly by bending your legs. You can either step backward or turn around and jump to get back to the ground.

Like most pieces of equipment, there’s a correct and incorrect way to use a box. You can either use them as a target or a cushion for your jump. The incorrect way to use a box is as a target. You shouldn’t increase the height of the box as a goal to jump higher. This is not only dangerous but might encourage you to cheat during your jump.

Using a box that’s too high is risky because your feet might not clear the box as you jump up. It’s not uncommon to smack your shins against the box or catch your toes and fall. For that reason, using a smaller box is much safer.

High boxes encourage you to cheat during your jump. While you might jump higher to land on the box safely, chances are you’ll cheat by bringing your feet up higher. It’s scary to think you might miss the box, which is why you’ll think more about landing the jump than using proper technique or leg power. If that’s the case, you’re simply lifting your legs up higher than you would with a lower box instead of jumping higher. Rather than using the box as a target to try to jump higher, use a lower box and work on the quality of your jumps.

如果您看着有人跳到盒子上，您的眼睛应该跟随他们的臀部，而不是他们的脚。您的臀部越高，您真正跳跃的越高。由于您没有将盒子用作目标，因此旨在软化着陆。

当您训练更高的训练时，对您的腿和身体的其余部分都会产生很大的影响。每次您跳跃并降落在地面上时，都会通过您的身体发出冲击波，从而压力您的脚踝，膝盖和臀部关节。在练习跳跃的同时，您可能会迅速减轻着陆的方法，您可能会迅速受伤或疲倦。

Once you get comfortable with box jumps you can make things more difficult. Depth jumps increase the intensity of jumping and increase the impact, so they shouldn’t be used by beginners. A study from the澳大利亚力量与调理杂志表示深度跳跃可以提高您的冲刺速度和垂直跳跃，因此运动员甚至周末的战士都可以从中受益，但是，除非您进行了至少三个月的体重训练，否则不建议您进行深度跳跃。

To do a depth jump you’ll need two boxes. Neither box should be very high, especially if you’re new to the exercise. Start with a height of 18 inches for women and 24 inches for men. Set the boxes 3–4 feet apart. Stand on one box, facing the other box. Step off and land, dropping down slightly into a squat position while throwing your arms down. Immediately start jumping up, throwing your arms up. Land on the box in front of you.

This is basically a supercharged jump that takes advantage of something called the stretch-shortening cycle. As your muscles lengthen they tense up, similar to a rubber band. When you do a depth jump you start by dropping off of one box and landing. Your muscles tense to absorb the impact of landing. Then, you use that tension in the muscles to jump up to the next box. This is similar to running or jumping in a sporting event.

为了充分利用您的盒子跳跃或一般的高素质培训，您应该遵循程序。盒子的跳跃与体重训练或有氧运动不同，因为它们的强度很高。您必须专注于尽可能爆炸性和强大的每个代表，以训练肌肉以跳高或更快地跑步。

That’s why the国家力量和条件协会建议您仅进行高素质训练，例如盒子跳，每周最多2-3次。热身后，您应该进行术语，但是在进行任何体重训练或有氧运动之前，您的肌肉仍然很新鲜。看看您完成设置需要多长时间，然后在下一组之前休息五倍。

即使盒子跳跃消除了跳跃的大部分影响，但它仍然会给您的关节造成巨大损失。为避免受伤，请计算您每次锻炼的代表量。例如，如果您进行5套5次重复，则完成了25次总计。慢慢增加您每次锻炼的代表数量。如果您突然在锻炼中进行100次重复，那么您的身体可能没有准备好突然震惊。