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Plyometrics: the foundations of fitness trends and exercises

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Plyometrics: the foundations of fitness trends and exercises
The contents

  • What is plyometric exercise?
  • Complex plyometric exercises
  • Rules training

Plyometric exercises develop speed-strength quality and noticeably improve athletic performance. They can be a great addition to any training program.

What is plyometric exercise?

Plyometrics is a system of high-speed exercises that develop explosive power. The basis of plyometric exercises are sudden powerful movements, accompanied by a rapid contraction and stretching of muscles. A typical example of a plyometric exercise is jumping onto the platform. When the athlete starts from the ground and leaps up, going on a concentric contraction of the leg muscles — they shorten. On the platform, the athlete stands still. This is the phase of isometric contraction — muscle length does not change. Jumping on the floor is associated with eccentric, or lengthening, contraction. These phases need to quickly replace each other. Plyometric training is always high-speed, explosive and high intensity.

The nature of plyometric exercises makes them an effective tool for the development of explosive strength, speed and endurance. Plyometric exercises help to improve physical and functional training, help to lose weight and build muscle mass. They do not cause muscle to hypertrophy directly, but help to break the deadlock, if in strength training has been stagnant. In addition, the complex plyometric exercises can be used to prepare for bodybuilding. The effectiveness of strength training will be low if it begins the unprepared beginner, accustomed to sedentary lifestyle. Plyometric training leads the body in tone, accelerate metabolism, increase muscle strength, including work in fast muscle fibers.

Complex plyometric exercises

In plyometric exercises, usually without weights. If everything is done correctly, its own weight is sufficient to properly load the body. Although sometimes the extra weight is still used but not as the first months of training. The easiest set of exercises is performed without any assistive devices. It includes:

  • jumping on two legs/one leg back, forward, left and right, vertically upwards;
  • jumps breeding arms and legs;
  • jumping on the corners of a square;
  • jumps turning 180 degrees;
  • lunges with change legs in a jump;
  • jumping from a squat;
  • jumping in the strap.

These are just a few examples of exercises for plyometric workouts low level of complexity. If your fitness level allows, you can immediately begin learning more complex elements:

  • Jumping onto the platform.

Stand facing the platform, a height just below the knees. Sit down, put your arms back and jump out a powerful jerk upwards. Leaping up on the block, stop for a second. Jump downward. Repeat element. The height of the platform gradually increase.

  • Jump “Frog”.

Take the half squat position, holding hands in front of him. Sharp powerful movement push off from the floor and make a leap forward. Jump as it makes the frog; in-flight straighten your legs and land immediately to the position of half squat. Help yourself with the hands, doing the wave in front of him.

  • Some burpees.

From a standing position, sit on your heels and rest your hands on the floor. You jump feet back, pointing down on the floor. Press from the floor. Jump, pull your feet to yourself, returning to the squat position. Get up, jump straight up for maximum height. Hands stretch to the ceiling or clap your hands over your head. To complicate the task, use a medicine ball. Lean on his hands, when the stand in the support position. Without lifting your palm from the ball, pull your knees up to your chest. Getting up, high jump and throw the ball up.

Typically, plyometric training method circuit training. Happens alternating exercises for each other one approach. A round of exercises is repeated several times.

Rules training

To get from plyometric exercises the best effect, you need to follow the following rules:

  • Duration of workout should not exceed 45 minutes, including warm-up (10 minutes) and hitch (5 minutes).
  • Warm-up before plyometric training is always. It enhances the effect of exercise and reduces the risk of injury.
  • You must train on an empty stomach. The last meal should take place no later than 1.5 hours before class.
  • You need to work at a fast pace, but this should not lead to a technical error. Before you include exercise in plyometric training, it should be familiar.
  • To improve the physical shape enough to train twice a week, resting between workouts for 2-3 days. For the development of explosive power, it is desirable to 3 workouts a week.
  • Only after 1.5 months of continuous training, you can think about using weights. The first time it is better to do without them.
  • Beginners should start with three rounds and gradually increase their number. May include from 4 to 10 exercises. Between the elements of one circle are the respite with a duration of 10-20 seconds. Rest between rounds takes 1.5-2 minutes.
  • You need to practice in comfortable sneakers with good cushioning and non-slip soles.
  • Allowed the combination of plyometric and strength exercises within the same workout. A very simple scheme: first, the complex of exercises with weights (standard strength training), and ends with some plyometric elements. Can be limited to two training movements, but they need to perform 4-5 rounds, 15 reps of each exercise.

    Advanced athletes can use the method of the superseries: power exercise is performed in conjunction with plyometric, both work the same muscle group. The ligament runs in 3-4 rounds of 15 repetitions of each exercise. Next, in the same way worked out another muscle group. Example series: squats with barbell on shoulders and lunges with a jump through the muscles of the thighs and buttocks.

    Uses photographs Shutterstock

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