Practicing how to increase the vertical jump is a profitable thing for sports and more balance and agility during daily activities.

The vertical jump is one of the basic movements of the sport. Being able to do high vertical jumps will help you in sports like soccer and basketball. In addition, the lower body muscles are trained.

If done consistently, simple movements can increase the ability to jump higher. Don’t forget, always adjust to your capacity.

How to increase vertical jump

Some exercises that you can do to optimize jumping ability are:

1. Jumping jacks

This movement is included in the plyometric category, namely exercises with strong and fast muscle contractions.

This exercise can help you jump higher by building lower body strength.
How to do it:

• Stand with your feet waist-width apart, hands by your side
• Jump and spread both legs wider
• At the same time, raise your hands above your head until they almost meet
• Back to its original position
• Do 2-5 sets with 10-20 repetitions

2. Burpees

Burpees hone strength and endurance and can also be a cardio move. Interestingly, burpees train the whole body to have the strength to jump higher.
How to do it:

• Stand with feet shoulder-width apart
• Push the buttocks back as if to sit down, into a squat position
• Press both hands to the floor, in front of both feet
• Jump with both feet directed back into a high plank position (modify by walking or stepping)
• Do pushups
• Jump, walk or step with both hands to return to a squat position
• Jumps while raising both hands up

3. Squat jumps

This exercise strengthens the waist and the legs so that you can jump higher. Once mastered, you can use weights to add to the challenge.

How to do it:

• Stand with your feet waist-width apart, hands by your sides
• Hold the abdominal muscles to keep the back straight
• Bend your knees slightly
• Slowly lower the buttocks into a squat until the ankles slightly rise
• Hold for a few seconds
• Jump as hard as you can by moving your calves, knees, and waist at the same time
• While in the air, lift both knees towards your chest
• Land as slowly as possible with the sole in the middle before transferring the weight to the ankles
• Do 2-4 sets of 6-12 reps

4. Forward linear jumps

This exercise uses the abdominal muscles, waist, and thighs. As the name implies, the movement is not only jumping up but also forward. For added intensity, immediately resume jumping when landing the first time without returning to the starting position.

How to do it:

• Stand with your feet waist-width apart, hands by your sides
• Hold the abdominal muscles, push the buttocks back (squat position)
• Straighten both elbows back
• Jump forward by pressing the foot and straightening the leg
• At the same time, extend both hands above your head
• Pull your feet forward on landing and return to a squat position
• Back to its original position
• Do as many reps as possible until the position is right

5. Single-leg deadlift with jump

This exercise is more advanced but can train stability when jumping on one leg. But if you are not used to it, try it with both feet first.

How to do it:

• From a standing position, straighten your right leg back
• Lean forward so that your torso is parallel to the floor
• Right hand forward, while left hand back
• Raise the right leg behind at waist level
• Explosively jump by lifting left foot
• At the same time, raise your right leg forward
• Back to its original position
• Do 2-4 sets of 3-10 reps on each side

In addition to the movements above, some exercises can be a way to improve vertical jumps, such as:

• Sprint short distances (sprints)
• Run-on the stairs
• Step up

You can build strength by doing slow and controlled movements to be more dynamic. Not only that, but strength can also increase if speed is increased.

But don’t forget, always warm up before doing the exercises above. Usually, athletes jump rope simultaneously as a warm-up, so blood circulation is faster and muscles are more prepared.

When doing a vertical jump, make sure to start with your feet waist-width apart. You can also swing your arms to build momentum as you jump. Also, make sure to land with both knees slightly bent.

Important notes for training to increase vertical jump

Vertical jumps are high-intensity activities. So, maybe not everyone is suitable to do it. If you feel that the pressure is too excessive, especially on the knees, waist, ankles, and legs, try to pause and evaluate before training the muscles again.

Article 5 Exercises to Increase Vertical Jump are easy to apply first show on Sumberita.com.

Want to Increase Muscle Mass for women? Even though you do weight training regularly, the muscles don’t show up? In addition to exercise, you also need to change your diet if you want an effective way to increase muscle mass in women.

Not all women who exercise only aim to lose weight, and some tend to want to build muscle. If you are one of them, it is essential to know how to increase muscle mass in women right. Building muscle, especially for women, cannot be careless. Read the full details in this article.

How to increase muscle mass for women

Some people may think that having muscles is a scary thing. Quote Verywell Fit, muscles don’t just make you look and feel stronger. Muscle mass is also helpful to help reduce the risk of chronic conditions, such as diabetes, high blood pressure, to osteoporosis.

However, unfortunately, the female hormone testosterone is less than the male, and it causes the process of female muscle formation to be slower.

Here are some ways to increase or increase female muscle mass, including:

1. Do strength training

Strength training is the main factor so that women can increase muscle mass. You should do exercises for the whole body, not just one area of the body but also for maximum muscle growth.

In addition, you can also focus on working the largest muscle groups, such as the glutes, quads, and hamstrings.

Some exercise movements to train the most significant muscles include squats, bench presses, deadlifts, lat pulldowns, and the overhead press. Give each set rest for about 60 seconds.

2. Routinely lift weights

Lifting weights may be synonymous with exercise that men more often do. This exercise is also one way to increase female muscle mass.

Weight training helps stimulate muscle growth or hypertrophy. Women generally tend to like low weights.
An enormous load can stimulate the muscles to increase muscle mass. For that, change your view of lifting weights.

Try to choose a weight that can lift ten times with two repetitions. Don’t forget to maintain proper posture and movement.

If your posture begins to change, reduce the amount of weight slightly, then rest. The main goal is to increase muscle mass correctly, not hurt muscles.

3. Pay attention to sets and reps

Another way to increase muscle mass in women is to do 3-4 sets of 8-12 repetitions of the exercise.
If you choose heavier weights and do fewer repetitions, you have a greater chance of gaining muscle strength.

Meanwhile, you will get muscle endurance in lighter weight training and more repetitions.

4. Exercise frequency

Consistency is one of the critical elements in increasing a woman’s muscle mass.

You can do strength training and lift weights 4 to 5 times a week if possible. Also, pay attention to sets, reps, and weights during your workout to see if you’re getting more muscular or not.

Here are some ways to divide the frequency of practical exercise to build muscle:

• Monday, upper body (upper body)
• Tuesday, lower body (lower body)
• Wednesday, rest/cardio/abdomen
• Thursday, upper body
• Friday, lower body

Consistently doing exercises on a schedule can help you maintain muscle mass. Do not forget to set a rest day (rest day) so that the muscles recover quickly.

5. Cardio and HIIT Exercises

Cardio exercise is helpful to keep blood circulation smooth, so muscles can receive more oxygen to help growth.

However, you don’t need to do cardio too often to increase female muscle mass. Focus on strength training three times a week and one cardio.

Also, note that you shouldn’t do cardio before strength training on the same day, and this can tire the muscles and put them at risk for injury.

In addition to cardio, you can also do high-intensity exercise (HIIT). A 2017 study in the Journal of Science and Medicine in Sports shows that HIIT training is one of the best ways to gain proportionate muscle.

How to increase muscle mass by maintaining a diet

Exercising with strength training alone is not ideal for increasing female muscle mass. It would help if you accompanied exercise by maintaining a diet and paying attention to adequate calorie intake. Ideally, carbohydrates and protein are necessary for a proper calorie intake to increase muscle mass.

Protein is the most vital macronutrient to help build muscle. Choose proteins with healthy fats, such as chicken, fish, eggs, tofu, nuts, etc.
The body still needs carbohydrates as energy to stay strong during exercise and function in the formation and recovery of muscles.
Some carbohydrates that you can choose as a way to increase female muscle mass such as:

• Green vegetables and broccoli
• Nuts
• Brown rice
• Sweet potato.

Women who want to increase muscle mass aim to improve health and fitness. So, you should do muscle strength training and consume the proper food intake.

Article 5 Most Effective Ways to Increase Muscle Mass for Women first show on Sumberita.com.

Eating healthy foods is good for the body and can also support the development of the child’s brain and intelligence. There are several types of food for children’s intelligence that they can consume, one of which is salmon rich in omega-3 content.

It’s essential to make sure your child eats healthy, protein-rich foods. Especially during its growth period. Because nutritional food intake can help maintain physical health and support children’s brain development. So, what can consume what types of foods for children’s intelligence?

The brain is an organ that absorbs many nutrients from the food consumed daily. Therefore, providing the proper nutritional intake can help children’s brain development become more optimal. Several types of food support brain development in children at growth and improve function, memory, and concentration.

Choosing Food for Children’s Intelligence

Children need to eat a healthy and balanced diet during their growth period. That is good for children’s physical growth and can optimize brain development. That way, children can grow up to be smart kids and have a strong memory.

There are several types of food for children’s intelligence that can be consumed every day, including:

1. Fish

This type of seafood is indeed famous for its benefits of increasing brain intelligence, especially fish that contain fatty acids such as salmon. The high content of omega-3 fatty acids is beneficial to help optimize children’s brain growth. In addition, salmon also has DHA, which can help form neural networks, and sensory, cognitive, and motor nervous system development during the growth period of a child’s brain. Apart from salmon, DHA can also be found in sardines and mackerel.

2. Egg

Inexpensive, easy to obtain, and highly nutritious, making eggs the perfect food to give your child frequently, whether for breakfast or lunch. Eggs are a source of protein, and the yolk contains very high levels of choline, which can improve memory. Children need about 200–357 mg of choline per day. Besides eggs, choline can also be obtained from milk, liver, and soybeans.

3. Nuts

A source of protein, nuts are also rich in vitamin E and antioxidants that can protect the membranes of brain cells against free radicals. Nuts also contain minerals, such as zinc and iron, which help children to continue to be energized and concentrate while studying and playing. Types of nuts that are good for the brain are macadamia and almonds.

4. Vegetables

Coloured vegetables have high antioxidant content, such as tomatoes, red sweet potatoes, carrots, pumpkin, and spinach. The fresher and brighter the colour of the vegetables, the higher the antioxidant content. The content is believed to maintain the strength and health of a child’s cell membrane to have a good effect on his intelligence.

5. Wheat

One of the intakes that the brain needs are consistent glucose, and this intake can be obtained from eating wheat. In addition, the high content of oats can help regulate the release of glucose in the body. Give your child wheat bread or cereal made from wheat for breakfast as a brain intake to start the day.

6. Milk and Yogurt

The content of B vitamins, vitamin D, and protein in both types of food is good for developing brain tissue. The nutrients contained in milk and yoghurt can also support children’s growth.

Article 6 Foods to Increase Children’s Intelligence from home first show on Sumberita.com.