What is plyometrics and why is it needed?
Making muscles prominent and more durable is not easy. But if you pick the right exercises, you can achieve amazing results. Plyometrics is an effective technique.
What it is?
What is plyometrics? This is a sports technique, implying the use of the so-called shock method. In simple terms, plyometrics are jump training. This technique allows you to increase muscle endurance and significantly improve athletic performance. By the way, the name itself in translation from Greek means “multiplication”, “growth”.
Why do you need it?
To understand why plyometrics are needed, it is necessary to get a little insight into the essence of muscle work. In general, maximum muscle strength develops with fast and eccentric contractions. It is at such moments that the muscle fibers tense and receive a maximum of oxygen and nutrients. And in order to achieve maximum results, it is necessary to make reductions in the shortest possible period.of time.
This technique is used by professional athletes. Often it is used in boxing and other sports. Plyometrics is practiced by some fitness trainers. In general, if you want to improve the results and muscle work, as well as increase stamina, then begin to train! By the way, training is suitable for both men and women.
Advantages and disadvantages
Each technique has its own advantages and disadvantages, and plyometrics are no exception. First, we list the advantages:
- Such training significantly improves coordination, as well as increases the speed of the reaction. Appears dexterity, confidence in the movements.
- Increases muscle endurance, which allows to achieve excellent sporting results.
- Muscles become embossed, and the body becomes attractive.
- This technique will help reduce weight, especially if you follow the principles of proper nutrition. So, for one workout, you can burn about 500-600 calories.
- Plyometrics implies stress on the joints, so regular exercise will help improve the functioning of the musculoskeletal system.
- Classes have a positive effect on the work of the whole organism,especially the cardiovascular and respiratory systems.
Now the cons:
- Plyometrics are high-intensity workouts that involve large loads. So for beginners, this technique will not work.
- There are risks. If you do the exercises incorrectly, you can get a serious injury.
- There are contraindications.
- It is not as simple as it seems at first glance.
Is it possible to do everything?
Contraindications include serious diseases of the cardiovascular and respiratory systems, as well as the musculoskeletal system. Before you start training, you should consult a doctor and be examined.
How to train?
Features of the training will depend on the goals and desired results. It is best to contact your trainer and develop an individual training program.
Some important rules:
- The duration of a workout should not exceed 45 minutes, otherwise you injure the muscle fibers.
- Should engage in one or two times a week. With more frequent training the muscles will not have time to recover.
- After each performed exercise, there should be a break. Usually it is 1-2 minutes.
- For each exercise should not take more than 40-60 seconds. At the same time, the duration should be increased gradually. First, master the technique of execution, then increase the number of repetitions, but systematically.
- Each workout should begin with a warm-up (give it about 10 minutes), allowing you to warm up and prepare the muscles, and end with a five-minute hitch that will enhance the effect of training and help the muscles to bounce back to normal.
- Practice in comfortable clothes and shoes. Wear steady sneakers on a thick sole, which will provide full-value cushioning.
- If you are just starting to train, then do not even think about the burdens. You can connect them only after 1.5 months of regular classes.
- To increase the effectiveness of training, perform several cycles of exercises (5-10 exercises each). In this case, do not take breaks between the ligaments. But after the completed cycle, by all means let us rest.
- Begin training with simple exercises, then move on to more difficult ones.
- You can alternate plyometric training with power or cardio training.
- For the feet, jumps will be effective (both in length and in height).
- Jump on the support from the front, for example, on a gymnastic bench. You can also jump on the side support or jump over it.
- You can perform a variety of jumps while running.
- You can also make jumps from a height. It is very important to be careful and land properly. Be sure to bend the legs at the knees and try to land on the front of the foot, otherwise you will break the heels or injure the joints.
- Try to jump on one leg.
- Effective jumps on the sides of a triangle, a square.
- If you want to work out the muscles of the upper body, the most effective will be push-ups with jumps. You can connect claps.
- To work out the muscles of the hands, you can perform sharp blows with lunges.
Exercise properly and regularly to see results!
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