How to Jump Higher (part 3) – Squats
From the previous posting – How to Jump Higher (part 2), we mentioned about various strength training to improve your base muscles so that you can jump higher.
The first topic we discuss will be Squats.
In strength training, squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.
With good lower limbs strength, it not just aids you in your jumping capability, it also helps you to gain firmer low stance in wushu performance. And for girls, it especially helps to build you lovely butts.
Despite its popularity, squats have frequently resulted in injuries to the lumbar spine and knees. Here, I recommend you – Hindu Squats, a squat exercise that I personally feel very good and many of my trainer had benefit from it.
Hindu squats (bethaks) have been used by Indian wrestlers for centuries to build explosive lower body strength, power, speed and endurance. Unlike barbell squats and weight training exercises for the legs, which often cause severe trauma and injury to knee joints and lower backs – Hindu squats actually rehabiliate the knees while strengthening the muscles of the legs. The key is working into them slowly. Never force progress in this exercise
It’s essential that your form be correct on this movement, otherwise you will not reap the real benefits and may injure yourself. Be very careful whom you learn this movement from as most who claim to be teaching it are way off the mark. They don’t descend low enough. Or they move too fast or too slow, without balance, rhythm and grace. Many people bounce out of the bottom. Or they use improper breathing and hand movements. All of these mistakes lead away from some of the most amazing benefits of this exercise, one of which is increased spiritual awareness and internal power.
Don’t attempt to set a world record when you do squats. You are not fighting to win a Guinness World Record, you are doing training to reap benefit, not injury. You may wish to start slow, from 100 a day (you can break it up to 5 counts of 20 throughout the day) and slowly progress when your legs deems stronger.
Important, do not do squats (any form of squats) if you have major knee problems. Consult your physician for further advice.
Here’s a youtube clip on Hindu Squats … happy squatting…
he is doing fast as he is already an expert in hindu squats
do it at your own pace
