Plyometric exercises are also known as "jump training", these exercises are a powerful way to create explosive strength, improve athletic performance, and increase overall strength. These high-speed movements include rapid stretching and contracting/shrinking of muscles, which makes them ideal for players, fitness enthusiasts, and everyone who wants to take their workout to the next level. In this article, we will discover 5 effective plyometric exercises for strength, with tips for performing them safely and maximizing your results. Whether you are an early or experienced player, these exercises will help you open your full potential.
What are Plyometric exercises?
Plyometric exercises are dynamic movements that focus on creating maximum strength in a short time. These include three steps:
1. Eccentric Phase: The muscles are taller (for example coming down in the squat).
2. Amortization Phase: Transfers between Sinky and Focusing Stages.
3. Focus phase: muscles become explosively smaller (such as jumping up).
These exercises are designed to improve strength, speed ,and tension, which makes them an important place in sports training and fitness routines.
1. Box jumps
Box Jumpes is a classic plyometric exercise that targets the bottom of the body, especially the quads, glutes, and calves. They help improve explosive strength and vertical jumps.
How to do this:
1. Stand up while facing a strong box or platform.
2. Lower into a quarter squat, then explode upward, swinging your arms for momentum.
3. Get soft on the box with both feet, then retreat.
4. Repeat 10-15 for repetition.
Tips:
a- Start with a lower box height and slowly grow as you make strength.
b- Focus on getting softly to reduce the impact on your joints.
2. Burpees
Burpez is a complete body plyometric exercise that combines strength training and cardio. They are best for creating strength, and endurance,
How to do this:
1. Start and start.
2. Fall in a squat, place your hands on the floor, and return your feet to a plaque position.
3. Perform a push -up, then return your feet to your hands.
4. Burst upwards in a jump, reaching over your arms.
5. Repeat 5. 10-12 Reps.
Tips:
a- Keep a stable speed and focus on the appropriate form.
b- If you are early, let the workouts retreat instead of jumping.
3. Depth jumps
Death jump is an advanced plyometric exercise that improves the strength and strength of the reaction. These include getting off a box and jumping immediately on landing.
How to do this:
1. Stand on a box or platform (12-24 inches high).
2. Get out of the box and descend softly to the ground.
3. As soon as you descend, turn upside down in a vertical jump.
5. Repeat for 8-10 Reps.
Tips:
a - Use low box height if you are new to this exercise.
b- Focus on minimizing the time between landing and jumping.
4. Clapping Push-ups
Applating push-ups is an upper-body plyometric workout that produces explosive force in the chest, shoulders and triceps.
How to do this:
1. Start your hands in a push-up position with a shoulder width a little wide.
2. Keep your body down until your chest touches the floor almost.
3. Push yourself in an explosive way, raise your hands from the ground and clap before landing.
4. Repeat for 4. 8-12 Reps.
Tips:
a - Perform this exercise on a soft level to reduce the effect on your wrists.
b - If the clap-ups are very difficult, start with the explosive push-ups without a plate.
5. Lateral Bounds
Lateral Bounds is a plastic exercise that targets the bottom of the body and improves the strength and tension of the background. They are especially beneficial for sports that need to move together.
How to do this:
1. Stand on your right leg keeping your left leg slightly from the ground.
2. Push your right foot and jump to the left, descend to your left foot.
3. Immediately push your left foot and jump back to the right.
4. Repeat for 10-12 repetitions on each side.
How to add Plyometric to your workout routine
1. Correctly warm-up: Always start with 5-10 minutes of warm-up to prepare your muscles and joints for a speeding move. Dynamic stretches, light jogging, or jumping jacks are the best options.
2. Start slowly: If you are new to Plyometrics, start with low-intensity exercises and gradually increase the difficulty level as you create strength and confidence.
3. Focus on the form: Proper technique is very important to prevent wounds. Focus on your currency, landing mechanics and motion range.
4. Relax and recovery: Plyometric exercises are necessary, so allow at least 48 hours of rest between sessions to avoid over-training.
5. Pair with strength training: connect plyometrics with strength training exercises for a good workout routine.
Tips:
a- Focus on maintaining balance and control during each jump.
b- Use your arms to speed in the direction of your jump.
Safety Tips/points for plyometric exercises
a- Wear proper shoes: Use good cushions and support shoes to reduce the effect on your joints.
b- Choose the right surface: Soft, shock-absorbing surfaces such as grass, gym mat, or plyometric exercises on wooden floors.
c- Listen to your body: If you feel pain or pain, stop immediately and consult a fitness professional.
d- Gradually development: Avoid jumping into advanced exercises very quickly. Make a solid foundation with early friendly movements.
Conclusion
Plyometric exercises are a game changer for everyone who wants to create strength, improve athletic performance, and take their fitness to the next level. 5 exercises described in this article - box jumps, burpees, depth jumps, clap-ups, and lateral bounds - are extremely effective for expanding explosive strength. By adding these movements to your workout routine and following the safety points provided, you can open your full potential and achieve your fitness goals. Remember, consistency is the key to success. Start today and experience the power of change of plyometrics!
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