![]() Start with your feet apart and your chest up.While on the outside it looks like a simple jump, there are a few tricks to perfecting your tuck jump technique. Including tuck jumps in a Tabata workout (a style of HIIT training where you do 20 seconds of intense exercise followed by 10 seconds rest) will help you quickly reach that transformative HIIT training zone. Tuck jumps push you to the transformative HIIT training zoneĪ solid set of tuck jumps is one of the best ways to spike your heart rate and propel you into that magic high-intensity interval training (HIIT) training zone – where you reach 85 – 100 percent of your maximum heart rate. They can also improve muscle stabilization – which is important for barbell movements. The explosive nature of tuck jumps is key to helping us build strength for heavy barbell movements like deadlifts. Targeting the quadriceps, glutes and hamstrings, tuck jumps are a fantastic way for Olympic weightlifters, powerlifters and athletes to develop greater power production in the lower body. Tuck jumps improve your strength for weightlifting They can be especially effective for sports such as soccer and basketball. ![]() Tuck jumps are a type of plyometric movement, which can increase the rate of muscle contraction, increase power output, enhance muscle performance and ultimately result in enhanced athletic performance. ![]() When the core is properly engaged, the force generated from the leg muscles is transmitted to the upper body efficiently through the spine without reducing acceleration as you lift off the ground. The energy required not only to jump, but to pull the knees into the body, is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps, because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Tuck jumps send calorie burn into overdriveĪs anyone who’s performed several tuck jumps in a row will know, they are a hugely demanding exercise. With just one explosive movement you can unleash a wealth of benefits: This is because we are all different and what might work for one person might not work for another, and that’s okay! I recommend that girls take progress pictures throughout their fitness journey so they can be their own “fitspo” and motivator." "I think 'Fitspo' is great as it’s another way to motivate people.If you want to take the intensity of your workout up a notch, you can’t look past the tuck jump. In saying this, I will always encourage women to focus on themselves and their own personal goals. "I think 'Fitspo' is great as it’s another way to motivate people. My top beauty tip is to always take care of your skin! Nourish your body with the right foods, drink plenty of water, cleanse and moisturise daily and change your pillowcases regularly." Do you think "Fitspo" can sometimes be harmful? How do you select the images you share with her followers and what message do you hope to spread? "When I finished high school I enrolled to study beauty therapy, but I didn’t actually begin the course because I realised very quickly that Personal Training was my true passion, so I switched my study to that instead. Image via We've heard you originally started out in beauty therapy - why did you change? What's your best beauty trick? Cutting out food groups entirely from your diet can potentially lead to lack of energy, difficulty in digestion, weakening of immune system and production of certain hormones can begin to slow down. I believe every women is different and what works for one person may not work for the other.” Unless you have an intolerance, it’s important to eat a balanced diet consisting of foods from all of the major food groups. I frequently hear girls saying they’re avoiding carbohydrates because they want to lose weight. “Two that I come across regularly are ‘Doing weights will make you bulky’ and ‘To lose weight you shouldn’t eat certain food groups’. Resistance training not only gives women the tone and definition they’re wanting, but the health benefits of this type of training are endless. Are there any fitness myths you wish people would stop believing? We caught up with the fitness guru to find out her thoughts on #fitspo, social media ‘experts’ and exercise myths. Just yesterday, Itsines was named Woman of the Year at Cosmopolitan magazine‘s Fun Fearless Female Awards. Her Instagram account alone has amassed almost four million followers from all corners of the globe. Hailing from Adelaide, the 24-year-old personal trainer has gained a cult following through her popular Bikini Body Guides, which include a 12-week diet and exercise plan. You don’t have to be a fitness enthusiast to know who Kayla Itsines is. If you have an Instagram account, chances are you’ve come across her name.
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