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What is plyometrics?
Plyometrics is a type of functional training designed to develop explosive muscle strength. In other words, plyotmetric training involves powerful pushing movements, jumping and so on. Plyometrics refers to advanced training techniques for drying the body.
The proposed training program is based on plyometric exercises performed with body weight. Thanks to such exercises, athletic power is significantly improved, and neuromuscular communication and reaction rate are also improved.
Performing the exercises energetically and quickly allows you to create positive stress for the muscles and accelerate the heartbeat, which will allow you to burn more than 600 kcal per workout. In addition, plyometric exercises significantly increase muscle strength.
Benefits of Plyometrics
Plyometric training poses a serious burden on the musculoskeletal system of a person; therefore, it allows developing sports power, strength and reaction speed as efficiently and quickly as possible.
In addition, given the fact that plyometric training burns a lot of calories, along with an increase in muscle strength, the relief will improve. All this will help to achieve the desired goal by many – burning fat and pumping muscles at the same time.
The total duration of the workout should be 45 minutes, of which 10 minutes is a mandatory warm-up at the beginning of a workout, and 5 minutes is a hitch at the end. You can also use jogging (about 400 meters at an average pace) to complete your workout.
The exercises are carried out one after another in the indicated order without interruption. After the completion of the first cycle, a two-minute break follows, then the cycle repeats. During the workout, you must go through the cycle twice. 2 workouts are recommended per week.
Burpee: Jump Squat
Burpy exercise . Starting position: position for push-ups from the floor, hands are on the ball. Pull your knees to your chest without taking your hands off the ball. Bend straight and jump up while holding the ball in your hands. Then jump, and at that moment throw the ball up.
Folding Knife: simultaneously raising arms and legs
Starting position: lying on your back, arms are extended above your head, a fitball is clamped in your legs. Straining the abdominal muscles, at the same time raise your legs, and with your hands try to reach the fitball. Take the fitball, return to the starting position.
Starting position: being at the bottom of the squat, holding the ball in his hands, and making sure that the back is straight. Jump up; Having straightened up, throw the ball up, catch it, and then return to its original position.
Starting position: kneeling, in the hands at chest level, a ball is clamped. Keeping your back straight, lean forward while throwing the ball. After your hands are free, take up a push-up position and push out. Raise the ball and repeat the exercise.
Starting position: standing straight, left leg one step ahead, in the hands at the level of the chest, the ball is clamped. Get down until the knee of the left leg is bent at a right angle. Jump up sharply, changing legs in flight. Repeat the exercise.
Cotton push ups
Take a position for push-ups from the floor – the body is stretched in a single line, palms are parallel to each other and touch the floor. Go down, then up; at the highest point, clap your hands, then return to the starting position.
Starting position: standing upright, legs together, straight arms slightly spread apart; the ball is on your left. Get down to the semi-squat position, then jump to the side, trying to jump over the ball. Repeat the exercise.
Number of repetitions
Plyometrics require a sequential increase in the load – first you must master the correct technique, and only then increase the number of repetitions and complicate the sets that are performed with additional and complicated exercises.
For both beginners and advanced, it is recommended to perform each of the exercises of the program within 40-60 seconds. Given that the number of repetitions depends primarily on the knowledge of technology, beginners will be able to perform much less repetitions.
Remember that without sudden movements, you significantly reduce the effectiveness of your workout, and in order to safely perform these sharp movements, your muscles must be warmed up, so never skip a workout before training.
In addition, when jumping, try not to land on the full foot, heels, as well as on the side of the foot – all this is fraught with injury. Always land on the rise of the arch of the foot, and avoid springy and shock-absorbing surfaces.
Plyometric training is a great way to strengthen endurance and increase muscle strength with exercise with body weight. In addition, many celebrity training programs contain elements of plyometrics.