How Much Should A Jack Russell Weight At 10 Weeks What Is Plyometric Exercise And How Does It Work?

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What Is Plyometric Exercise And How Does It Work?

You can relive the joy of childhood by practicing plyometric exercises that replicate such carefree kid moves as skipping, jumping and hopping. It is not surprising then that plyometrics or “plyos” for short are an elaboration of the foregoing moves.

Explosive Movement

Also known as jump training, plyometrics are power building exercises that are often used for sports training, and help athletes develop their athletic performance in activities such as, football, volleyball, basketball and tennis.

Any sport that utilizes “explosive” motions can benefit from plyometrics exercise and really plyometric exercises can be effective for anyone who simply wants to improve their overall conditioning, lose weight, or improve bodybuilding efforts.

Stretching and Contracting the Muscles

Plyo movements include jump squats or a series of one-leg hops. Many are full body bodyweight moves that are intensive and yield impressive fitness results.

Examples Of Plyometric Exercises

  • Froggers
  • Plyometric pushups
  • Tuck jumps
  • Mountain climbers
  • Alternate leg bounding
  • Jumping jacks
  • Lunge Jump
  • Lateral Jump
  • Mountain Climber
  • Plank Cross Crunch
  • Plank Jack
  • Plank Side Jump
  • Power Skip
  • Quick Feet
  • Skaters
  • Squat Jump
  • Star Jump
  • Tuck Jump

Some exercisers jump up on a box or jump over cones. Moves can be slow or fast but are always explosive in nature.

Between jumps, the muscles are stretched, all of which lends an extra boost of power to the action portion of the move. The secret of getting into shape with plyometrics then is to make full use of stretching and contracting the muscles.

Plyometric movements are not the only ones under the category of power building exercises and should not be confused with other workouts. What sets them apart is the fact that they include a very fast loading phase where the stretch reflex must invoke a powerful contraction and do it very fast.

Concentric Contraction: Managing Eccentric Moves

Upper body plyos target the arms and chest, and include moves like plyometric push-ups and medicine-ball throws.

Some Salient Questions to Ask

Since you are utilizing concentric contraction, a form of muscle contraction that occurs in rhythmic activities when muscle fibers shorten while tension develops, you need to determine the following:

  • How fast can you lift a specific weight?
  • What is the distance you can throw a medium-weighted object?
  • How hard can you hit?
  • How much weight are you able to lift?
  • How high you can lift your body after a push-off.

Practice Makes Perfect

In plyometrics, quality always wins over quantity and proper execution in both explosiveness and form can make all the difference. You also need to train your body to manage and store forces that are downward or eccentric, such as is demonstrated when you catch a medicine ball.

The ideal way of creating fast and downward force is being able to catch and stop a falling load. The more you practice catching a medicine ball, the better able you will be to catch a falling load without undue difficulty.

Tips For Beginners

Increase Your Level Of Fitness Before You Start a Plyometric Workout Routine

Plyometrics is not an everyday exercise routine. Rest days required will depend on the individual goals of the person performing the workout.

If you don’t consider yourself an athlete or optimally in shape, then it might be better to increase you basic level of fitness before starting a plyo routine.

It is also advisable to hire a personal trainer that can design an individualized plan that can meet your particular fitness goals and needs. They can also teach proper form and help to avoid injury.

High Impact

Plyometric training is a high impact workout and therefore not appropriate for those with any type of joint problems, ask your doctor before you begin.

Load Up On Carbs

The intensity level is high for plyometric workouts so expect moves that require a lot of energy to perform. In order to last through your workout and maintain the optimal level of performance fuel the body with complex carbs that are easy to digest, oatmeal with fruit, or peanut butter on whole grain toast are good choices.

How To Incorporate Plyometrics Into Your Fitness Regimen

Add Them To Regular Workouts: A 10-minute duration with 2-3 different moves in 5-8 sets with 3-6 reps each.

Use Contrast Sets: Do a weighted set, then immediately follow it with the same plyometric move, but unloaded.

Standalone Workout: Swap the treadmill or elliptical for a HIIT session with plyometrics to burn fat and condition the heart. Perform intervals of max intensity with short periods of rest. 15 seconds of work, followed by 10 seconds of rest for beginners and 20 seconds of work followed by 10 seconds of rest for those in good shape is a solid approach.

Some of the most optimal moves for this type of workout are: froggers, mountain climbers, jumping jacks, lunge jumps, tuck jumps, box jumps, and medicine ball slams.

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