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Step up box height. For more variety you can mix up the speed of movement or box step height every 10 minutes. 2 28 x 20 rectangles 2 28 x 22 5 rectangles 2 22 5 x 18 5 rectangles. Find a platform or box. This box will end up being 28 x 24 x 20.
We need to cut the plywood into the following pieces. Find something that is stable and not going to move out from under you when you step up onto it. You shoulder the barbell or lift the dumbbells place your front foot. Beginners should start with a very low step 6 to 8 inches until the movement is perfected.
Here s how to make the cuts for that. The laziest part of the exercise comes from setting up the right surface or box to step up onto. Coach fred matheny replies. Simply be careful as you position yourself for the step up.
A lower box is easier a higher box is harder. With your hands at your sides and feet pointed straight ahead about hip distance apart simply step up onto the box with the right foot. The higher the step the more the hamstrings and glutes are worked. How to do step ups properly.
The height of the step is the first variable to consider. Many programs use fitness benches and this not much different than using a balance pad. I want to do step ups this winter for added leg strength but don t know how tall the box should be. Box of 2 wood screws.
The lower the step the more the quadriceps are worked. The box should be high enough so that when you face it and put one foot on top the knee of that leg is bent about as much as it is at the top of the pedal stroke. The box should ideally be tall enough to result in a 90 degree angle between your knee and hip joints when your front foot is placed on the box. You may need to construct a box if you can t find a bench or sturdy chair of the proper height.
But if your gym isn t set up to allow you to step forward don t be concerned. The 20 x24 x30 plyo box is the best combination of height and size for athletic training. I am 5 foot 3 and ride a 50 cm frame. It can be as simple as step ups and cardio training or as sophisticated as plyometrics training.
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