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Plyometric exercises to make your workout athletic



When lifting weights resembles a powder keg, plyometrics (plyos) are the fuse that ignites the fuse.

Explosive exercises in which the stretch reflex of the muscles is used to build up strength. Plyos are a staple in sports training. "They use the power work of the athletes," says Zach Even-Esh, a strength coach and author. "Otherwise, they become what I call strong and useless – where you can squat 405 pounds, but you can not react quickly to the field, court, or mat."

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Plyometric training consists mainly of jumps and throwing movements. These exercises bring the muscles suddenly into their end-of-range areas, stretching them out and feeling that they are about to be stretched too far, and as a result The stretching reflexes of the muscles are damaged. They cause them to contract very much and to absorb and redirect power as quickly as possible.

Adding plyometric training to your own routine can help you become a better athlete and prevent sports injuries. With no one but yourself, this has value. Teaching your body to recruit muscles faster will train you more, and many Plyometric exercises are simply fun by breaking the monotony of conventional strength training. They can also make you better at your job if it's physical and make you a superhero.

"Plyos are good for policemen," says Even-Esh. "If you pull someone over and he runs, you have to be able to drive him a penny. If you do not exercise that kind of explosiveness, your body will forget about its use.

  image > 19659008 $ Man's Health

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A complete compendium of fitness knowledge can be found in the Men's Health Encyclopedia of Muscle . The band is packed with training routines, helpful training tips and definitions for almost every gym term you've always wanted to know.

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Using Plyometrics

The first step is to master the most basic Plyos – jumps, explosive pushups, and medical bullet impressions For the lower body, Even-Esh recommends the Squat Jump, Frog Jump and Box Jump to get started.

You may feel like a kid playing again (and that's fine), but these steps work. A study in the British Journal of Sports Medicine found that squat jumps increase the vertical jump height in addition to some other plyos. Start with the upper body with pushup variants – and feel free to get creative. With the classic Plyo lounger, you can make the up phase so fast that your hands leave the floor, but Even-Esh also recommends pushups and throws.

The benefit of Plyometrics over other forms of strength training, or even Olympic weightlifting, is the release that Plyos literally offers. "If I do a litter or push-up," says Even-Esh, "I do not hold anything, so I do not have to slow down."

You can lift a dumbbell as fast as you like, but your nervous system still knows it needs to slow down at the end of the range of motion so the pulse does not tear off your shoulders. In contrast, you can use a ball with all your might and train your nervous system to develop maximum speed. "Plyos are also easier to learn. To teach you how to perform a power-clean, I first have to teach you how to crouch down in the front. In just minutes, anyone can learn to jump properly, "says Even-Esh

Check out this list of plyo moves that you also find in the book Men's Health Encyclopedia of Muscle Find. 19659018] Squat Jump

Stand with your feet shoulder width and your toes slightly outward. Try to actually move your feet without screwing your feet into the ground, as if you were standing on grass, trying to pull it up – you'll feel your buttocks tighten and the arch of feet on your feet. Breathe deeply into your abdomen and quickly lower your body. Press knees down. Go down until your thighs are parallel to the ground, and then explode immediately and jump as high as you can. Gentle with spine, chest forward and knees still forward. Reset before starting the next repetition.

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Frog Jump

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Clasp your hands together when you are in the air or hit your chest.

Close to the wide handle Pushup

Begin the movement with your hands close to your sides and after you have pushed yourself upwards in the air land with your hands outside the shoulder.

Staggered deckchair [19659017] Hold one hand a few inches in front of your shoulder and the other hand a few inches behind the opposite shoulder, alternately holding an alternate hand position each time you land.

Medicine Ball Crossover Pushup

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Put one hand on a medicine ball and switch hands in the air to land on the ball with the opposite ball and your pelvis in line with your spine, and think about speed – your hands need to breathe, or it's not a plyo – once you've landed, allow your body to descend until the end of the next iteration and press it down as possible back.

Rotational Throw

Stand perpendicular to a wall and back a few feet Hold the ball with both hands Turn your upper body away from the wall and pivot it on the forefoot Winding up stretch your arms – you should feel a stretch in your side, turn back and throw the ball into the wall as hard as you can, keeping your spine upright for the entire movement t – do not lean forward and do not lean forward.

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Punch Throw

Set up the ball as usual for the rotation throw and press the ball with both hands. Powerfully turn against the wall. Your shoulders and hips should rotate at the same time. Release the ball at the end of the spin and throw the ball into the wall with the back of the hand, as if tossing it. If you have a partner, you can spread out and take turns throwing the ball, which is even more difficult – you have to catch and slow down your buddy's throw before you shoot the ball back.

Box Jump

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			<span class= Mitch Almond

Start with a small box or platform, swing your arms back to gain momentum, and jump softly on the box. You should land in a quarter squat position, place a smaller box next to the one you jump on, and step on that small box first before you return to the ground, never jump down.

Even-Esh I can not stress enough How to descend properly: "I hear a lot of stories where people rip their achilles tendons in practice classes," he says, so forget what you saw on YouTube on YouTube boxes of boxes back to the ground and jump right back up As you warm up, you gradually get to higher pits, and when you're ready you should use a box that is a bit challenging, but not so high that you have your knees on the chest when landing m to develop explosive power, but with control and safe technology. Do not try to set a world record.


Slow starts

  Mid adult man jumping outdoors with skipping rope

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of a rebound component can also be considered plyometric: if jumps and pushups are too advanced for you, Even-Esh says jumping rope can be a good place to start.

You can also do sprints, though he recommends that you ride them on a hill rather than on flat ground, slowing you down enough to reduce the risk of pulled thigh muscles. "Start your sprints from the top on a Pushu p position," says Even-Esh, who encourages you to lean forward as you walk, putting you in the best biomechanical position to go fast.

You can also start a sprint on your back. Make a partner scream or run out a timer, spin, get up and run. Finally, medicine balls provide user-friendly upper body plyos. Take a 4 to 10 pound ball and throw it against a brick wall or lift it over your head and hit it in the ground. You can catch it in rebound if the ball has a hard shell, or pick it up and repeat it.

Try to stand over the ball and squat to grab it, then jump up and throw as high as possible over your head, a so-called "scoop throw" (you have to place it in a large, empty area or run outside). (Rotational moves are also popular with baseball players pursuing higher bat speeds and fighters who want to deliver knockouts.)

The Nitty Gritty Details of Plyometric Training

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			<span class= Getty Images Jakob Helbig [19659060] Advertising – Read below

Plyometrics must be explosive and the shape you use must be sharp, therefore The number of reps you perform is generally low – before fatigue sets in, which makes you slow and sloppy. If you want to develop maximum strength in weight room or for sports like football, basketball, and baseball, Even-Esh recommends your reps for For a longer period of time, keep your Plyos in the range of 12 to 24 in total.

"That could break down to 12 sets of 2, 5 sets of 5 or 5 sets of 3" and many other combinations, he says Feel that you are slowing down or breaking your shape at some point, finish the set and rest as needed Limit your plyometrics to one to three exercises per workout and perform S Take them out first – either at the end of a Dynamic Warmup or before you embark on your heavy or more metabolic training. You can also alternate them with heavy lifting sets.

Plyos can also be a form of the heart. Here's a game you can play: Take a medicine ball outside and just throw it away as much as you can. Run, pick it up and throw it again. "If someone trains to run a Spartan race," says Even-Esh, "I could do it with a moderately more intense throw in higher reps." Set up a round course of 30 to 50 reps, for example 10 overhead throws to a wall, 5 repetitions per side for spin rolls, 5 knife throws and 10 hits to the ground, repeating 3 to 5 rounds. "That gives him endurance," he says. "The ability to be explosive over a long period of time," he says.


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