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This exercise is a great option for beginners looking to get a cardiovascular workout while targeting their iliotibial bands and hip abductors. Additionally, it also engages other major muscle groups such as the hamstrings, glutes, and calves, making it a full-body workout that activates your entire body with a single move.
The best part is that this exercise requires no equipment at all – just your body! All you need to get started is a comfortable set of workout clothes and a clean, open space big enough to perform the exercise. So why wait? Start reaping the benefits of this effective and convenient workout today!
Speed Skaters benefits
- This is a versatile cardio exercise that can be done anywhere – whether you’re at home, in the park, or at the gym. This workout engages your entire body, with a particular emphasis on your lower body and core muscles.
- By incorporating high-intensity interval training, this exercise is an effective way to burn both fat and calories. For instance, completing the Speed Skater routine for just 10 minutes can result in a calorie burn of around 120.
- This exercise is also flexible enough to be incorporated into any workout routine, whether you’re focusing on cardio, strength training, or a combination of both. With its convenience and effectiveness, this is the perfect quick cardio routine that you can do anytime, anywhere.
Speed Skaters Step by Step
- To begin, assume a half-squat position.
- From there, place your left leg behind your right leg.
- Swing your arms in the same direction as you jump to your left as far as possible.
- Follow this by jumping to your right as far as you can.
- Start with a set of 10 repetitions, and feel free to create your own sets according to your fitness level and goals.
- When performing a jump, it’s important to be mindful of your arm movement. To execute the jump correctly, avoid moving your arms in any direction other than the direction of the jump. This means that your arms should be raised straight up and down, in line with your body as you propel yourself upwards. Deviating from this movement pattern can cause your jump to be less effective, or even lead to injury.
- Another key consideration is maintaining balance. Leaning forward during a jump can throw off your center of gravity and cause you to lose balance, potentially leading to a fall. To prevent this from happening, make sure to keep your torso upright and engage your core muscles to stabilize your body.
- Bending your knees too much can also impact the effectiveness of your jump. While it’s important to flex your knees to generate power, over-bending can cause your jump to become less explosive and more difficult to control. Aim for a comfortable degree of knee flexion that allows you to generate power without compromising your form.
- When practicing jumps, it’s crucial to have enough space to perform the exercise safely and effectively. Make sure you have a clean, clear area to work in, with enough room to move freely without obstruction. This will help you to focus on your form and technique without worrying about colliding with any objects or obstacles.
- Finally, if you’re new to jumps or need to build up your endurance, it’s recommended to start with sets of 30 seconds and gradually work your way up. Aim to complete three sets, taking rest periods in between as needed. This will help you to get comfortable with the exercise and build up your strength and stamina over time.
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