exercise that can deliver impressive results in a short amount of time.is an intriguing new approach to
What is Plyometrics?
Plyometrics consists of advanced since the number of reps and are what determines much of the difficulty. It should be performed 1-3 times a week.that exert your in a maximal way over a short amount of time, with the intention of increasing overall power and . Also known as training and Pylos, this exercise strategy is effective for both beginners and
First popularized in, plyometrics is now practiced in various forms around the . The varieties range from extremely intense and demanding exercises to simple , without as much focus on maximal effort or speed. Depending on your , you will want to explore multiple versions and exercises to find the best fit.
The most popular exercises in plyometrics include skipping, tuck, box jumps, and squat jumps, among others.
Begin with your-width apart, then squat down to where your are to the ground. Then, explosively jump up, swinging your above your head, then landing with your to cushion the landing. Immediately go from this position into your next jump. Start with 2-3 sets of 4-6 jumps.
Sumo Squat Jumps
Similar to the squat jumps, you begin with feet shoulder-width apart, but with your feet turned out and youron your . From that position, explosively jump up and gently down in a similar position before exploding upwards again. Begin with 2 sets of 10 jumps each.
Skipping is one of the oldest forms of plyometrics and one that mostknow how to perform from . Although it may seem unusual, it is a form of jumping and is a very effective exercise for your core.
Set a box of a(start with a low box) in front of you, then with your feet shoulder-width apart, squat down and then jump upwards, propelling yourself to gently land on the edge of the box. Try to land gracefully, with your knees bent, and then step down off the box.
To perform this jump, start with your feet shoulder-width apart, then squat partially down and jump straight up, pulling yourup into your chest, “tucking” them in place, then landing gently back with your legs extended and slightly bent. Repeat this 4-5 times in 2-3 sets.
Word of Caution: Plyometrics, though beneficial, can also pose some side effects, so certain caution should always be administered. It stress on the , so you should start with and gradually increase. 60-80 total jumps is a good range to start with, and you can build from there. Also, don’t use plyometrics too often; 1-2 times a week as an independent workout should be enough, particularly for beginners.