plyometrics are not just for athletes. With these exercises, you can provide excellent support for your training program and special skills that can significantly improve your results. The human body is incredibly adaptable. A routine with the same exercises and reps is only useful for a certain period of time to strengthen the muscle fibers. At the latest after about eight weeks you need a change. Plyometrics are an optimal way to go in a completely different direction with a whole host of benefits.
Why are Plyometrics useful?
Most people think Plyometrics are extremely complex and are therefore only for athletes or competitive athletes and not for classic bodybuilders who want to build their muscles. This is a mistake for two reasons.
Point 1: Stay fit
What do you think, how Plyometrics can help you? Are you able to touch the ring of a basketball hoop with a jump. The dribbling and playing should not be mentioned here. What is the purpose for you to become bigger and stronger? Your goals are okay. Nevertheless, you should always keep a certain sportiness, if you lift heavy weights in the studio. Losing your mobility or explosiveness will inevitably have a negative impact on your strength training movements.
Point 2: Plyometrics improve your strength training
Plyometrics is a form of training where you have to perform high jumps and explosive movements. Only your strongest and largest muscle fibers are stressed, which can contract quickly. You become more efficient in your movements. This is especially true for full body exercises with high demands on all muscle groups such as deadlifts or squats. Training with low repetition numbers is suitable for muscle building. Between 8 and 10 reps are ideal for that. Do you less than 7, you train your strength. Plyometrics exercises make your muscles more effective when you want to lift heavy weights. Ultimately, you'll get more out of your strength or muscle building sets.
Jumping, thrusting and sprinting
One thing you should know in advance: Plyometrics requires healthy joints. If you have problems with your feet, knees, hips, or shoulders, you're not ready yet. First, focus on healing your injuries. Plyometrics does not mean that you can jump and run as you wish. You are not an Olympic long-distance jumper. Less is more. Limit your movements to what you currently have. As with weight training, flawless technology is essential.
Some basic rules for plyometrics
You have to exercise every move as hard as you can and always go to the maximum that you can achieve in good shape. You torpedo everything if you do the reps too slowly. When you're tired of explosive movements, it's time for some rest. Plyometrics uses your anaerobic nervous system. This will exhaust you quickly. Here you will not be able to repeat one after the other for 60 seconds.
Plyometrics Exercise # 1: Box Jumping
Here are the most mistakes made and the most often botched movements. People who want to break down fat sometimes make sets of 20 jumps. That can not work. Such an approach makes the nature and meaning of this plyometrics exercise absurd. Much worse, however, is that it increases the risk of injury tenfold. From 8 repetitions, it becomes very difficult to perform the procedures technically flawless. Choose a box. You decide the height yourself and align it with your abilities. Watch out for the following points: - Consider each jump separately. Afterwards, stand on the ground and wait a few seconds so that you can gather and prepare yourself for the upcoming repetition. - Bend your knees until your thighs are parallel to the ground. Stay ready at any time to jump up explosively. - Use the maximum leverage to maneuver you up. - Land on the pits in the same position as the jump. If you come down the buttocks, the box was probably too high. - Land quietly. You should not make a big sound when you come to a stop on the box. You have to catch the momentum and gently put it on top. This is certainly easier on a low obstacle. - Go down from the box. You can not jump. That goes too much on your knees and runs the risk of falling.
Plyometrics Exercise # 2: explosive pushups
Plyometrics can also be easy. All you have to do is perform the usual push-ups explosively, with your hands leaving the floor each time you pass. Make sure to absorb the shock and pressure on landing to protect your joints. This is most likely to happen if you take the energy from the landing into the next push-up. What mistakes do people make most of these plyometrics? They want to clap their hands together at each repetition. You are not at the circus. A single erroneous execution can end in broken fingers or a hard face landing. Instead, keep your hands as shoulder-width apart as you've placed them on the floor. Remember to tense your abdomen and upper body and form a line (from shoulder to heel) with him and your legs. Just do it like normal pushups. Under no circumstances should your hips go up or down. If this Plyometrics variant is too difficult, you can put your hands on a step, box, etc. to get a lighter angle.
Plyometrics Exercise # 3: Jumps from Standing
Stand jumps are the ideal plyometrics. They complement your exercise program for your lower body optimally, as they stress your hip extensors in a special way. Your buttocks muscles act as shock absorbers as you tackle the individual jumps.
Plyometrics Exercise # 4: One-Legged Run Bounding
In essence, this exercise is the same as jumping from a standing position. The biggest difference is the strain on your buttocks and the stress on the sides. Focus on a complete extension of the back leg. The effect on the muscles is terrific. If you combine both types of jumps (standing and running), you will really feel what Plyometrics can do. It is hardly better. Keep contact with the ground as short or as short as possible during the jumps.
Tip: Perform this exercise on grass or a rubber floor covering. You should avoid concrete and other hard floors better so that you do not have complications in the joints (feet, knees and hips).
Plyometrics: With jumps to new muscles
The above examples are just the tip of the iceberg as far as the possibilities of plyometrics are concerned. However, they are most likely to train your bounce and speed. Remember to use low reps and do not make more than 6-8 passes per set. If you go beyond that, the movements may be dirty and ultimately dangerous. On the other hand, you may like to make more sentences if that's not enough for you. Plyometrics are not meant to replace your strength training. You have to understand it as a supplement. Put these important exercises into your training. You will be amazed at the progress and achievements you can make.