Working hard at strength training or yoga are both enormously advantageous to your fitness, but there’s another workout that maximizes results and is undeniably fun. Jumping and other exercises like plyometrics, jump rope and parkour can bring major benefits — without adding much time to your workout schedule.
“The goal is to train at maximum effort for a short amount of time with explosive movements, giving you the most bang for your buck,” says Sloane Davis, certified nutritionist, personal trainer and founder of the blog Pancakes and Pushups. Not only does jumping benefit leg and core muscles, but you also boost endurance and torch calories, she adds.
电压训练
Our muscular systems are made of fast-twitch and slow-twitch muscle fibers, and both types play a role in everyday functioning. Fast-twitch are the kind that give you reactive strength — for example, allowing you to sprint faster or get more power for shooting a basketball.
戴维斯说，快速交换纤维是体内最大，最强的纤维，最好通过爆炸性的运动来训练它们，从而迅速疲劳。Plyometrics是为此目的而设计的。他们结合了诸如跳投，burpees和跳蹲等动作。
READ MORE >HOW TO MASTER BOX JUMPS
PARKOUR
Parkour最初是作为基于障碍的军事训练而开发的，现在是一个准运动，有时被称为“自由跑步”。根据World Freerunning Parkour Federation, the sport is the act of moving from one point to another using obstacles in your path to increase your efficiency.
Think of nearly any action movie sequence involving a chase: You’ll see people fighting, but also vaulting, jumping, flipping and sprinting over obstacles like rooftops, garbage cans, couches, cars — anything in their path. In many ways, that’s parkour.
You don’t need to get cinematic to emulate the sport, though. You just need to incorporate different kinds of jumps into your routine. For example, instead of jumping directly over a low bench, you could try vaulting to the side of it and then rolling after you land to soften the impact.
READ MORE >WHY EVERY RUNNER SHOULD TRY PARKOUR
JUMP ROPE
Deceptively simple, jump rope can actually turn into a mental endurance game once you go for longer than a few minutes. But it’s worth the effort, because this easy exercise yields mega benefits. There’s a reason boxers love it so much.
康涅狄格大学健康中心心脏病学和肺医学副教授彼得·舒尔曼（Peter Schulman）博士说，跳绳对心脏有益，但也具有其他优势。他指出，它可以增强上半身和下半身，并在短时间内燃烧大量卡路里。
In terms of form, stay high on your toes rather than coming down on your heels, since that will minimize the impact. Also, make sure the rope is the right size for you — the handles should reach your armpits if you’re stepping on the rope.
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GETTING STARTED
戴维斯说，如果您没有坚固的盒子，跳绳或跑酷课程，那没问题。
她说：“跳跃练习的好处是，您基本上可以在任何地方进行它们，因为它们主要是体重运动。”“您可以使用可用的东西，从外面的公园长凳到家里的奥斯曼帝国。”诸如burpees或跳蹲等选项甚至不需要这些选择，因为您可以在任何地方进行。
Davis recommends warming up by jumping rope for 5 minutes, and then incorporating these jumpstyle movements into your workout routine for 1 minute each: mountain climbers, high-knee jumps, jumping jacks, football shuffle, skaters, burpees and jump squats.
特别意识到您的着陆方式也补充说，纽约物理治疗博士，专业物理治疗区域主任杰弗里·耶林（Jeffrey Yellin）补充说。需要以使肌肉减慢运动而不是关节的方式来完成着陆。他建议，最好的技术是坐回登陆方面的半平方立场。使用手臂秋千也可能有帮助。
他说：“一旦您对跳跃和着陆感到满意，那么您就可以增加强度。”“只要确保您始终感到控制，并逐渐发展。但实际上，任何跳跃有助于提高反应力量。”
