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Plyo boxing training for when you are sick of boxing jumps



  Circumcised image of people holding and training Plyo box

Getty Images Wavebreakmedia [19659004] When you see a plyo box, what exercise do you think?

Chances are, you introduce box jumps.

  Box jumps

Men's Health


and maybe step-ups. But let's be honest: no one wants a bulky device that only lets you do one or two things. It's understandable how you could do that – Boxing jumps are great to build up explosive power and train your fast-twitch muscles – but this particular device has so much more to offer.

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"A Plyo Box Can Be Unbelievably Versatile" Adam Rosante C.P.T., tells Menshealth.com . "In addition to boxing jumps, you can do a full-body workout, even if you have no other equipment."

That's a nice key because variety is important in both your workout and in your life. "It's important to prevent injuries and plateaus," says Rosante. Not to mention that switching the routine stops boredom; He hopes to keep you from using your plyo box as a gym chair to park there as you scroll through Instagram, he adds.

If you do not have one already, Rosante suggests a versatile foam box like this one from Rogue, as you can position it in three different heights (20, 24 and 30 inches).

Rogue Foam Games Box

$ 275.00

Foam can be gentler on your joints and can save your shins if you accidentally catch your toe with a jump. However, you should not use a foam box on a smooth floor (think of wood, tiles or smooth concrete), as this requires some grip to prevent it from slipping out of under you. If this is the only area you have, he suggests a wooden box like this from Rep Fitness.

Rep Fitness Plyometric Box

$ 49.99

To get rid of the standard box-spring doldrums, Rosante has put together the following circuit. To serve as a full workout, you can only use the platform. You can also incorporate some of the steps into your own, a la carte style. If you continue with the first step, do the exercises for the prescribed number of repetitions in a row, leaving as little break as possible between the moves while still being able to stay in good shape. Break between rounds 45 seconds; complete 4 laps.

The Plyo Box Workout

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Feet increased hip thrusts

4 laps of 20 reps

  Increased dynamic hip thrust

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* Kicks on a box.

  • Lie on your back with your heels on the box.
  • Squeeze your glutes together and lift your hips until your body is straight Line from the shoulders to the knees forms.
  • Slowly lower to the ground. Make 20 repetitions.

    Feet increased pushups

    4 rounds of 15 to 20 repetitions

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<p><em><br />  * Run a box see </em></p>
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  1. Begin in the push-up position with your hands on the floor and your toes behind the box.
  2. Clamp the core, lower it slowly and bring the nose to the ground.
  3. Explode explosively back to make 15-20 repetitions. Make as many reps as possible in the last round.
    1. Bulgarian Split Squats

      4 rounds with 12 to 15 reps per leg

        Bulb Bulgarian Chalice Split Squat

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      * Execute a box. Weight optional.

      • Stand away from the box. Place your right foot on the box behind you.
      • Lower slowly into your heel until your knee is just above the ground.
      • Push the heel and big toe back. Do 12-15 repetitions. Change sides.

        Y-W-T Holds

        4 turns and holds each position for 20 seconds

        • Lie down with your toes on the ground.
        • Stretch your arms up, thumbs up to form a Y. Squeeze your shoulder blades together as if you were trying to crack a walnut. Hold down for 20 seconds.
        • Pull your elbows down to form a W with your arms. Hold down for 20 seconds.
        • Push your arms outward to form a T. Hold for 20 seconds.

          Lateral jumps

          4 jumps of 10 jumps from each direction

          • Stand with the left side to the box.
          • Push your hips down to reach a quarter bend, and then jump to the left to gently land with both legs on the box.
          • Step back and repeat the process. Do 10 repetitions; Change sides.

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