With the ever increasing popularity of P90X, more light is shed on Plyometrics. Plyometrics is a form of exercise technique that most athletes use to produce power. This great cardiovascular workout purportedly increases athletic skills such as sprinting and vertical jump. Improvements they say, is palpable in as short as 2 weeks.
What is Plyometrics? It is an exercise technique that is designed to create fast, powerful movements for the purpose of improving performance in the athletics field. Plyometric exercises involve the stretching and subsequent contraction of the muscles. Clap push-ups is one example of a plyometrics. Your chest muscles are stretched from the downward motion of the body. Your muscles are then contracted right away to hasten your body off the floor high enough to perform a clap. Plyometrics have been shown in many studies to decrease muscle contraction time and therefore it results in more power. Plyometrics can be best included in either your cardio or weight training days. On weight training days, more than 1 plyometric exercise per muscle group is suggested. Your body will build more muscle if you don't over train your weight days. Cardio days are always great to pair with plyometrics.
Are plyometrics unsafe? Since so many exercises are considered to be plyometric, some can be dangerous. But you can prevent any injuries when proper forms in plyometrics are done. You are the ones controlling this exercise. Incorporate some of these plyometric exercises into your exercise program. You may notice that these are what you needed to steer clear of plateau and jump higher in the soonest possible time.
1. Box Jumps
Stand facing the box and both feet should be slightly wider than your hips. Squat down until your knees are at a 90 degree angle. Then, jump up onto the box right away. Try and explode upward as fast as possible at the bottom of your movement. Your feet should land softly on the box. Step down, not jump down. This is really a good exercise to jump higher in a short span of time.
2. Split Squat Jumps
Keep your feet hip width apart. Step back with your right leg about 2-3 feet standing on the ball of the back foot. Then, lower your body until your front leg's thigh is parallel to the floor. As soon as you hit the bottom position, explode upward. Switch your feet in mid air so that each foot is opposite of where you started. This exercise can also be utilized with one leg crutched on a box.
3. Tuck Jumps
Your feet should be about shoulder width apart. Try to bend at the knee down and jump upward bring your knees to your chest. Be sure to land on the balls of your feet and repeat this immediately.
4. Clap Pushups
You have to be in a pushup position. Try to lower yourself down and push up hard enough to lift your body 1 or 2 feet. Clap your hands in front of your body and land softly on your palms.
5. Medicine Ball Slams
Stand with your feet hip width apart. Raise the medicine ball just above your head and slam the ball into the floor. Try this as hard as you can. Ensure to use your full body and then catch the ball on the bounce up and repeat the movement.
What is Plyometrics? It is an exercise technique that is designed to create fast, powerful movements for the purpose of improving performance in the athletics field. Plyometric exercises involve the stretching and subsequent contraction of the muscles. Clap push-ups is one example of a plyometrics. Your chest muscles are stretched from the downward motion of the body. Your muscles are then contracted right away to hasten your body off the floor high enough to perform a clap. Plyometrics have been shown in many studies to decrease muscle contraction time and therefore it results in more power. Plyometrics can be best included in either your cardio or weight training days. On weight training days, more than 1 plyometric exercise per muscle group is suggested. Your body will build more muscle if you don't over train your weight days. Cardio days are always great to pair with plyometrics.
Are plyometrics unsafe? Since so many exercises are considered to be plyometric, some can be dangerous. But you can prevent any injuries when proper forms in plyometrics are done. You are the ones controlling this exercise. Incorporate some of these plyometric exercises into your exercise program. You may notice that these are what you needed to steer clear of plateau and jump higher in the soonest possible time.
1. Box Jumps
Stand facing the box and both feet should be slightly wider than your hips. Squat down until your knees are at a 90 degree angle. Then, jump up onto the box right away. Try and explode upward as fast as possible at the bottom of your movement. Your feet should land softly on the box. Step down, not jump down. This is really a good exercise to jump higher in a short span of time.
2. Split Squat Jumps
Keep your feet hip width apart. Step back with your right leg about 2-3 feet standing on the ball of the back foot. Then, lower your body until your front leg's thigh is parallel to the floor. As soon as you hit the bottom position, explode upward. Switch your feet in mid air so that each foot is opposite of where you started. This exercise can also be utilized with one leg crutched on a box.
3. Tuck Jumps
Your feet should be about shoulder width apart. Try to bend at the knee down and jump upward bring your knees to your chest. Be sure to land on the balls of your feet and repeat this immediately.
4. Clap Pushups
You have to be in a pushup position. Try to lower yourself down and push up hard enough to lift your body 1 or 2 feet. Clap your hands in front of your body and land softly on your palms.
5. Medicine Ball Slams
Stand with your feet hip width apart. Raise the medicine ball just above your head and slam the ball into the floor. Try this as hard as you can. Ensure to use your full body and then catch the ball on the bounce up and repeat the movement.
About the Author:
Learn more about plyometric exercises. Stop by James J. Thornton's site where you can find out all about this cardiovascular workout and what it can do for you.
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