Starting position:
Stand upright with feet shoulder-width apart and arms slightly bent in front of the body.
Two rings are placed on the floor, one to the left and one to the right.
Movement execution:
From the upright position, lower into a squat while bringing the arms together in front of the body.
Then jump explosively upward and land on one leg inside the left ring.
Briefly stabilize, then jump back to the center line and perform another squat.
Next, jump with the other leg into the right ring and continue alternating sides.
The movement is performed rhythmically and under control, focusing on stability and a smooth landing.
Caution:
Land softly (do not let the knees fall inward); keep the core stable; upper body upright; look forward; head in a neutral position.
Lighten:
Instead of jumping, step sideways into the ring. This makes the exercise slower and gentler on the joints.
Harden:
Hold additional weights in your hands (e.g., small dumbbells or a medicine ball) during the jumps; increase jump height and speed.
