Plyometrics is a type of fitness training. It is characterized by intense and abrupt movements. It is indicated for training people who want to lose weight or increase physical indicators of power, speed, endurance.
Often included as interval exercise between core sports or simple fitness.
Plyometrics - what is it?
A little over thirty years ago, a set of exercises was developed. It got the name "plyometrics" thanks to Fred Wilt. The American athlete drew attention to the warm-up of Soviet runners.
They warmed up before the races, performing fast, sharp jumps. After that, the sports technique entered the life of athletes and physically prepared people as a separate type of special exercises in one complex.
What is plyometric training for?
Plyometrics classes promote:
- losing weight. The intensity of plyometric exercise in a short period of time causes the body to burn large amounts of calories;
- the development of skills for performing high-speed, sharp, as well as powerful movements. Such skills are useful in martial arts, athletics and weightlifting, etc .;
- increase the power of muscle tissue. Plyometrics helps the body adapt. It also helps to overcome stagnant phenomena;
- development of endurance. Plio workouts improve coordination. Both characteristics are useful in everyday life;
- gradual muscle growth. Plyometrics do not have much of an impact on volume growth, but plyo workouts do increase explosive strength.
If someone wants to have excellent coordination, endurance, a strong, beautiful body, plyometrics will help him.
Advantages and disadvantages
The main advantages of plyometric loads are:
- A lot of calories are lost in one plyometrics session. Such workouts are considered the ideal solution for those wishing to lose weight.
- Plyometrics includes not only strength exercises, but also cardio exercise. Therefore, along with the loss of extra pounds, you can tone all muscle groups.
- The complex helps to improve physical performance: the running speed will increase, the blow will become more powerful, and the jump will be higher.
- Plio training is useful for those who are involved in volleyball, tennis, athletics, wrestling and other powerful and fast sports.
- For beginners, at first, no inventory is needed. Plyometrics can be done whenever and wherever it is convenient. A street, a house, a gym will do. All it takes is body weight. Sometimes you need a step platform to perform special jumps, as well as weights.
- Plyometrics have a positive effect on the condition of tendons, making them more elastic and less prone to tearing.
- Plio training is a type of aerobic exercise. However, their negative effect on muscle fibers is minimal.
- Exercise increases the anabolic effect. For those who are busy pumping up muscles, plio workouts should be added.
- The "untwisting" of metabolism during exercise occurs due to the training of the so-called fast muscle tissue.
- Plyometrics are suitable for both genders. Its effectiveness will be the same.
Minuses:
- Practicing plyometrics negatively affects the condition of the joints, the knee and ankle are especially susceptible to destruction.
- Jumping increases your heart rate. An incorrectly calculated load can disrupt the functioning of the organs of the cardiovascular system.
- Plyometrics should not be practiced by untrained beginners.
- There is a possibility of injury from an accidental fall or unsuccessful landing.
- Plio training puts a serious strain on the spine.
Contraindications to plyometrics
There are several restrictions that prevent you from doing this type of exercise.
Namely:
- Any diseases of the heart, blood vessels, and respiratory organs. For example, asthma, ischemia, malformations, acute bronchitis, etc.
- Diseases of the spine, joints, skeletal system.
- Obesity.
- Lack of fitness in sports.
- Exposure to hand and foot injuries.
- Any painful sensations.
- Conditions of exacerbation of chronic diseases.
- Viral, bacterial diseases.
- Postoperative, rehabilitation periods.
Plyometrics can be done by physically developed or trained people in good health. Then plio workouts will be beneficial.
Rules for performing plyometric exercises
Like every complex and type of power load, plyometrics have a set of basic rules for their implementation. The need to comply with the rules and recommendations will help protect health and improve the level of physical fitness.
The rules are as follows:
- Begin your plyometrics session with a warm-up. The training ends with a hitch. On average, they last 7 minutes. In no case should this rule be ignored, do not forget to warm up the muscles before exertion, so as not to injure the tendons and muscle fibers.
- The plio workout itself lasts a maximum of 45 minutes. You should start training on the first day from 15 minutes, gradually, over the course of a month, increasing the duration.
- Since execution implies speed and sharpness, it is necessary to concentrate on correct execution and be more careful to avoid injury.
- One exercise is performed from 20 to 40 seconds, then you need to take a break for 15-20 seconds (sometimes half a minute). Up to 8 reps are worked out in one circle. It takes 2 minutes to rest between the circles.
- Plio workouts are recommended to be done 2 times a week to improve the anabolic effect. But for those who want to develop muscle power and strength, you can increase it to three. Take a break between classes for at least two days.
- For those wishing to do plio exercises, the degree of their physical fitness should be taken into account. For beginners, it is better to start shedding those extra pounds with a treadmill.
- At first, you need to use only your own body weight. Additional inventory can be used no earlier than a month.
- Remember that speed is more important than amplitude.
- The surface will need a solid. Shock absorbing in this case will not work.
- Equipping the joints with braces will make the exercise safer for your health.
- You cannot eat until 2 hours before the start of the complex.
- You will need high quality shoes with non-slip soles.
Types of plyometric exercises
There are many types of plio exercises. Some are designed specifically for beginners, others are quite challenging even for physically advanced people. This is the beauty of the complex - engaging in it will give you the opportunity to develop speed to perform difficult exercises.
The main types of exercises:
- With support. High-speed movement is performed in the form of a jump onto a support. The knees are bent. With your head straight, you need to jump onto the support with a sharp push. Next, you need to go down with a simple step back.
- Frog. The exercise is performed by jumping onto a support, after which the knees must be straightened. Then jump back to the original position. The arms are bent at this time.
- Jumping over an obstacle. When performing the exercise, the head is straightened, the legs are slightly raised up. Then they need to be straightened. You cannot land on straight limbs.
- Lunges. After a normal lunge (the thighs are parallel to the floor), the position of the legs changes through a sharp jump. To do this exercise correctly, you need to push off the floor with two feet. Then, at the maximum lifting point, change the position of the legs.
- Burpee. Difficult exercise. The initial position is preparation for push-ups. Then the knees are pulled sharply to the chest. The body is straightened. You should clap your palms over your head. Reverse the movement. Return to starting position.
- Push-ups with a separation of the palms. Bend your arms and push them sharply off the floor. If you wish, you can complicate the exercise by trying to make cotton.
- Spiderman push-up. During the exercise, a sharp diagonal shift of the arms is required. Pull one leg to the chest. After that, the side of the body changes. Beginners do not need to take their hands off the floor.
- Climber. Starting position - preparation for push-ups. Then the leg must be brought closer to the chest and touch it. During the jump, change legs to one another.
Plyometrics is a fun and fast way for strong people to increase their physical potential. Unfortunately, this complex is too tough for weaklings. Plio training is not allowed for everyone. Therefore, nevertheless, a doctor's consultation and examination of the heart, spine, and joints will not be superfluous.
