Thursday, January 27, 2011

What Is Plyometrics? 3 Body Weight Plyometric Exercises

Plyometrics is a special type of exercise training that combines speed and power to produce explosive movements. Made popular by many athletic programs, plyometrics conditions your body by forcing the muscles to react in rapid succession at a high intensity for multiple intervals. This type of training will produce what is known as fast twitch muscle fibers. The result is enhanced athletic performance that will help you to run faster, jump higher, become much stronger and extend muscle endurance.

So now that you know what plyometrics is, you might be wondering what kind of exercises constitutes plyometrics, right? Not to worry, here is a list of 3 full body exercises that can easily be incorporated in any workout without any additional equipment. All you need is your own natural body weight and a space that measures roughly 7x6.

Jumping Lunges - Start in the regular lunge position with you left foot in front and your back and shoulders straight. You can help to balance yourself by putting your hands on your hips; this will assist with centering your weight with correct form. Now as you slowly kneel make sure that your left knee is parallel with the floor. Now EXPLODE up and jump in the air while switching legs. When you land your right leg should now be in the front position. When exploding up from the kneeling position, swing your arms up to assist with your momentum.Plyo-Pushups - Start in the regular push up position. Body completely straight and hands on the floor slightly outside shoulder width. Slowly lower the body to the floor and explode up so that your hands are no longer touching the ground. Now quickly clap your hands together and return your hands to the starting position and repeat.Mountain Climbers - Start in the traditional runners position. Both hands on the floor and your left leg underneath you supporting your body weight while the right leg is fully extended behind you. Now explosively switch legs so that your right leg is now underneath you and your left leg is now fully extended behind. Rapidly repeat this movement while keeping your hands on the floor throughout the entire time.

Being that plyometrics is very intense on the central nervous system it should only be trained 2 or 3 times a week. Make sure to drink plenty of water after wards as well.

The most important thing to remember when training plyometrics is to practice perfect form. Don't worry if you stumble and lose your balance in the beginning, it happens to the best of us. Just keep focusing on technique and in time you will be able to perform them with tremendous confidence not to mention you'll notice increase in strength and a much leaner overall physical appearance.

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