Making muscles more prominent and more resilient is not so easy. But if you choose the right exercises, you can achieve amazing results. Plyometrics is an effective technique.
What it is?
What is plyometrics? This is a sports technique that involves the use of the so-called percussion method. In simple terms, plyometrics are jumping training. This technique allows you to increase muscle endurance and significantly improve athletic performance. By the way, the name itself, translated from Greek, means “multiplication”, “growth”.
Why is this needed?
To understand why plyometrics are needed, you need to understand a little about the essence of muscle work. In general, maximum muscle strength is developed with rapid and eccentric contractions. It is at such moments that muscle fibers tense up and receive maximum oxygen and nutrients. And to achieve maximum results, you need to make reductions in the shortest possible period of time.
This technique is used by professional athletes. It is often used in boxing and other sports. Some fitness trainers also practice plyometrics. All in all, if you want to improve performance and muscle performance, as well as increase endurance, then start exercising! By the way, training is suitable for both men and women.
Advantages and disadvantages
Each technique has its own advantages and disadvantages, and plyometrics is no exception. Let’s first list the pros:
- Such training significantly improves coordination and also increases the speed of reaction. Agility, confidence in movements appears.
- Muscle endurance is increased, which allows you to achieve excellent sports results.
- The muscles become prominent and the body attractive.
- This technique will help you lose weight, especially if you follow the principles of proper nutrition. So, in one workout, you can burn about 500-600 calories.
- Plyometrics puts stress on the joints, so regular exercise can help improve the functioning of the musculoskeletal system.
- Classes have a beneficial effect on the work of the whole body, especially the cardiovascular and respiratory systems.
Now the cons:
- Plyometrics are high-intensity workouts that involve heavy loads. So this technique is not suitable for beginners.
- There are risks. If you do the exercises incorrectly, you can get serious injury.
- There are contraindications.
- It is not as easy as it seems at first glance.
Can everyone do it?
Contraindications include serious diseases of the cardiovascular and respiratory systems, as well as the musculoskeletal system. Before you start exercising, you should see a doctor and get tested.
How to train?
The specifics of your workout will depend on your goals and desired results. It is best to contact a trainer and develop an individual training program.
Several important rules:
- The duration of one workout should not exceed 45 minutes, otherwise you will injure muscle fibers.
- You should do it once or twice a week. With more frequent workouts, the muscles will not have time to recover.
- There should be a break after each exercise performed. Usually it is 1-2 minutes.
- Each exercise should not take more than 40-60 seconds to complete. At the same time, it is necessary to increase the duration gradually. First, master the technique, then increase the number of repetitions, but systematically.
- Each workout should start with a warm-up (give it about 10 minutes) to warm up and prepare the muscles, and end with a 5-minute cool down, which will increase the effect of the exercise and help the muscle tissues to return to normal.
- Train in comfortable clothes and shoes. Wear stable shoes with a thick sole that will provide full cushioning.
- If you are just starting to exercise, then don’t even think about weights. You can connect them only after 1.5 months of regular classes.
- To improve the efficiency of your workouts, do several exercise cycles (5-10 exercises each). In this case, you should not take breaks between the ligaments. But after the completed cycle, be sure to give yourself some rest.
- Start your workout with simple exercises, then move on to more complex ones.
- You can alternate plyometric workouts with strength or cardio workouts.
- For the legs, standing jumps (both long and high) will be effective.
- Jump onto a support in the front, such as a gymnastic bench. You can also jump onto the support from the side or jump over it.
- You can perform a variety of jumps while running.
- You can also jump from a height. It is very important to be careful and to land correctly. Be sure to bend your knees and try to land on the front of your foot, otherwise you will bounce your heels or injure your joints.
- Try jumping on one leg.
- Jumping on the sides of a triangle, square is effective.
- If you want to work your upper body muscles, jumping push-ups are most effective. You can connect claps.
- To work out the muscles of the arms, you can perform sharp strikes with lunges.
Train properly and regularly to see results!