These are the exercises done with the maximum intensity in a short period of time, in order to improve power, endurance, and speed.
It is a type of training that most athletes or fitness professionals add to their fitness routine to improve their performance with respect to their sport. It is usually at a very high intensity to improve their conditioning and strength, agility, power, and explosive movements.
Most of the time someone who adds plyometrics training tends to improve on their strength, agility, balance, power, and explosive movements, which is really a good thing to add to your training.
The best part about it is that anyone can use this training, not only athletes or sports teams but regular gym-goers and ladies too can benefit from this exercise pattern.
But it doesn't mean that if you are a regular gym-goer you cannot integrate plyometrics training, one can surely add this pattern of exercise if they know how to perform and what are some exercises that one should begin with.
Type of plyometrics training that you can add to your workout regime are,
1.Squat Jumps
Stand with your feet slightly wider than your hips, bend to squat down and then jump explosively engaging your abdominals, lift your arms over your head, upon landing lower yourself to the same position and repeat.
Do this activity for about 10-12 reputation nad 2-3 sets, (varies from person to person)
2.Burpees
Burpees is a very popular and common exercise that a lot of gym goers do , To perform Burpees you need to,
Stand straight and get into a half squat position, then jump explosively with your hand straight and above your head then lower your chest to do one pushup and get back to the similar position and repeat.
Do this activity for about 10-12 reputation nad 2-3 sets, (varies from person to person)
3. Clapping push-ups
The exercise goes exactly by the name as it sounds, this activity is a little twist to the standard pushup workout, where one person has to perform a normal pushup and while going up during the pushup one has to clap with both hands and get back to normal position and repeat.
Do this activity for about 10-12 reputation nad 2-3 sets, (varies from person to person)
4. Box jumps
You might have seen some wooden boxes lied down in the gym, well here these boxes are used to perform one of the plyometric activity, which is box jumping
You can pick your favorite angle and then jump on the box and get back to the ground and repeat
Do this activity for about 10-12 reputation nad 2-3 sets, (varies from person to person)
5. Skipping rope
Jumping rope is a great aerobic high-intensity workout that you can perform, that is proven to improve many parameters with respect to your health and performance.
You can jump normally with both of the feet or try adding some variation in your jump rope, which is to alternate leg or one leg to complete one jump
To get the best out of it, you can jump as many ropes in a short period of time.
Benefits of plyometrics exercise
1. You just need one mat and you are good to go with performing plyometrics exercise, which is you can perform anywhere in the world.
2. It acts as a great cardio tool, plyometrics exercise helps to straighten your cardiovascular health as it's a great cardio workout
3. It makes your workout interesting, if you are bored of doing the same exercise in the gyms, try adding plyometric workouts in your routine and you would appreciate the good change
4. Helps to make your day-to-day movements easy like climbing stairs or walking or running as well.
5. Adding plyometric exercise to your routine will just give your body that extra edge of being more spontaneous and explosive in day to daily activities.
Check out the fitness options near you:
Mumbai | Delhi | Bangalore | Pune | Gurgaon | Hyderabad | Kolkata | Noida | Ahmedabad | Jaipur | Chandigarh | Faridabad | Goa
