Plyometrics: Three explosive exercises even beginners can try. Plyometrics is a dynamic exercise that builds strength, power, balance, and agility, although it’s best to start slowly and simply.
As a kid, I spent many Saturdays wandering around my Florida neighborhood posing as Colonel Steve Austin, who was known to 1970s avid audiences as the Six Million Dollar Man.
The popular show featured a biological man – half human, half machine – who can jump from three-story buildings, jump over 6-foot-high walls and sprint 60 miles per hour. Naturally, these actions take place in slow motion with the iconic vibrating electronic sound effects.
My own bionic moves involve jumping to pick oranges from tree branches, jumping over anthills, and jumping over narrow ditches while humming that particular sound. I didn’t realize it, but this mimic game taught me the basics of plyometrics – a popular workout routine now used by top athletes to build strength, strength, and endurance. strength and agility.
What is plyometrics?
Plyometric training involves short bursts of high-intensity activity that target fast-twitch muscle fibers in the lower body. These fibers help create explosive power that increases jump speed and altitude.
“Plyometrics are used by competitive athletes who rely on fast, powerful movements, such as basketball, volleyball, baseball, tennis, and basketball,” says Thomas Newman, plyometrics expert. Athletics”. Performance and Research. Plyometrics can also help improve coordination, agility, and flexibility while providing a great cardio workout.
How to maximize effort while minimizing the risk of injury
- Choose a surface with a certain gift.
- Thick, sturdy mat (not a thin yoga mat); smooth carpeted wooden floor; either grass or soil outside are good options to help absorb some of the impact as you land.
- Do not jump on tiled, concrete or asphalt surfaces.
- Aim for a few inches off the ground to start. The higher you jump, the greater your impact on landing.
- Bend your feet when you land. Don’t lock your knees.
- Land gently and avoid landing only with your heels or toes.
- Three simple plyometric exercises
Here are three beginner-level exercises to kick-start your plyometric training. (Forging the bionic man sound is optional.)
Side jump
Stand up straight with your feet together. Shift your weight onto your right foot and jump as far to the left as you can, landing on your left foot, then your right. Repeat jumping to your right. He is a representative.
- You can bring your hands out in front of you or let them swing naturally. Try not to arch or roll your shoulders forward when jumping.
- To make this exercise easier, jump sideways at a shorter distance and closer to the ground.
- Do 5 to 15 repetitions to complete one set. Do one to three sets, resting between each set.
Rope skipping
Jumping rope is an effective plyometric exercise because it emphasizes short and fast contact time with the ground. It also measures the coordination and elevation of repeated jumps as you untie the rope.
- Start with two minutes of jumping rope, then increase the time or add additional sets.
- Break it up into 10-30 second segments if two minutes is too much.
- If your legs are tangled, pause until you regain your balance, then continue.
- A simpler option is to do the jump rope but without the rope.
Jump forward
- Stand up straight with your feet together. Bend your knees and jump forward one to two feet.
- Rotate your body and return to the starting position to complete one repetition.
- Let your arms swing naturally while jumping.
- To make this exercise easier, jump a shorter distance and stay closer to the ground.
- If you want more challenges, jump further and higher. When this becomes easier, try jumping over small obstacles.
- Start with something like a stick and then gradually increase the height, such as with books of varying thickness.
- Do 5 to 10 jumps to complete one set.
- Do one to three sets, resting between each set 카지노사이트.