As Jennifer Garner, according to her trainer, worked his way into a 33-inch box jump

As Jennifer Garner, according to her trainer, worked his way into a 33-inch box jump

If you are looking for a dose of motivation this week, then do not look at the Instagram account by Jennifer Garner. At the weekend, Garner posted a video in which she tried to land a 33-inch box jump-and is successful. (Read more: If you watch Jennifer Garner with this Plyometric training, you will feel tired and impressed.)

In the clip, the 50-year-old actress begins with a quick dance before trying to jump on a stack of three Plyometric jump boxes that are 33 inches high (that's almost a meter high!). Garner lands on her knees and does not quite hold the landing on her first jump. "This is very big," says Garner in the clip, laughing back into the camera and shaking it off before trying it again.

The video contains two other clips in which Garner jumps onto the stacked boxes. Both times she nailed it completely, takes a pose and is proud of her 33-inch boxes.

"It was the first time that she made the 33-inch version [Jump]," Beth Nicely, Garner's trainer and founder of The Limit, told Shape. "There is a fear that you have to overcome [with box jumps], and it is as much mental and physical work; it is quite great to see how she tries."

Try one from Jennifer Garner's workout, with the kind approval of your trainer

Nicely has been working with Garner for over two years. When they started to train together, Garner's fitness routine included dance cardio, floor-pryometry (also known as jumping training), strength training and highly intensive interval training (HIIT). "Jennifer is super strong and I always try to find different ways to increase her heart rate," explains Nicely.

About a year and a half ago, Nicely Garner introduced Pilates boxes, which are usually about one foot. They began to concentrate on one-legged strength and stability movements before increasing the use on 20 inch Plyometric boxes. "It was a question of the right progress," says Nicely, who now has Garner on box jumps two to three times a week.

Box jumps are a form of plyometry, which are jump -oriented exercises that are "amazing tools to increase speed and strength," explains coach Keoni Hudoba, creator of Corine and co -founder and creator from Cyc Fitness. Burpees, speed skaters and pop squats are some other plyometric movements that are worth integrating into their training routine, he adds. "Movements like this use a combination of muscle groups at the same time and require a lot of strength, flexibility and concentration," he says.

Box Jumps target their quads, buttocks, knee tendons and their core, explains Nicely. They also require that they incorporate momentum into their arms and at the same time burden their joints healthy.

"Many people are concerned about the effects on their joints and fear that it is dangerous to jump with age," Nicely previously told Shape. "As a NASM-certified trainer and specialist for correction exercises, I can assure you that jumping is essential for bone health. Bones have to be burdened with impact to build density, which means that they are less likely to break bones or develop osteoporosis."

This Plyometric training for beginners makes you enjoy jumping exercises

Box jumps are usually carried out in a circle with additional exercises that warm up the body and prepare uninterrupted jumping for 45 seconds, explains Nicely. For example, if she trains Garner on a shorter box (approximately 18 inches), the actress will just do strength jumps for several repetitions, which helps her to be able to get to higher box jumps, such as: B. your recent performance of 33 inches.

As with every exercise, Garner worked up to this incredible 33-inch performance. However, if you are just starting to experiment with plyometric movements, you should consider following a Plyometric set in Tabata style with 20 seconds explosive movement followed by a 10 second break, Hudoba suggests. "It is a great way to start building your endurance and make your machine - your body - for the life before you."

For beginners who especially want to try boxing jump training, you can try to make step-ups, and if you feel comfortable, increase the surface height, advises Nicely. "If you want to start jumping, go back to the lower surface. Jump up, land, and step down again," she adds, adding that real newcomers start with a surface height of three inches. Loaded squats are also a good start. Just make sure you get up really powerfully, says Nicely.