If youre looking tocrank up the intensityof your workout, may we suggest adding plyometric exercises to your routine?
These challenging moves can supercharge any sessionplus provide some serious benefits in the process.
Thats what makes them so tough.
Katie Thompson
Although you may not have heard the termplyometricsbefore, chances are youre already familiar with them.
You dont need to go to the gym to do so either.
Keep scrolling for everything you’re gonna wanna know.
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What kind of exercise are plyometric moves?
Plyos are also good for challenging your strength since your muscles have to work hard to perform them correctly.
Thats why youll commonly see them programmed in HIIT workouts.
Katie Thompson
Now, people may wonder if plyometrics are an isometric exercise technique.
Thats because plyometrics involve quick movements and concentric (shortening) andeccentric(lengthening) muscle contractions.
Anisometric exercise, by contrast, involves muscles staying super still while they work.
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Aplank, for example, is an isometric exercise.
But there are some upper-body-focused plyo moves too, says Hodgesfor instance, plyo push-ups and explosive medicine-ball throws.
What are the benefits of plyometric exercises?
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There are many benefits of plyometric exercises that might just convince you to add them to your workout routine.
They can help increasespeed, strength, endurance,agility, and coordination, says Hodges.
Most injuries occur when the body goes beyond its range of motion with control, explains Hodges.
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One more big benefit of plyos?
They are a good bang-for-your-exercise-buck, says Hodges.
Are plyometric exercises safe?
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With plyometrics, the execution of a move isnt the only part you gotta master.
The end part of the move, or the landing, is also very important.
When Im doing plyometric training, I always start with landing mechanics, says Hodges.
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So before teaching anyone how to jump, I want to show them how to land correctly.
This means returning to the ground with proper form and effectively absorbing shock.
Not sure what good form means or whether youre doing a move right?
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Get help from a qualified fitness pro.
Then, once you do get into plyo exercises, be sure to listen carefully to your body.
How can you use plyometrics in your workout routine?
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Feeling excited about the benefits of plyos and ready to try a plyometric workout?
But there are a few things you should know first.
First off, plyos are not something you want to do every day, says Hodges.
Katie Thompson
The right amount of time per week to incorporate plyo work really depends on your goals and fitness level.
Attempting plyo work when your bodys not at its best can set the stage for injury.
When you feel ready to sprinkle in plyometric exercises, start with a low rep count.
Katie Thompson
Hodges recommends between three or five reps as a general starting place.
You want those reps lower because youre going to be very fatigued, he explains.
Reverse Lunge to Knee-Up Jump
This move is a plyometric version of the reverse lunge.
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ensure your knees dont cave in when you squat or jump, says Hodges.
When you land, check that your knees dont collapse inward, he adds.
Crab Walk to Jump
The lateral walk helps strengthen yourhip abductors, and the jump adds power.
Katie Thompson
Youll work yourquadsand glutes in this move too.
Push-ups really work your chest as well as your shoulders,triceps, and core.
Katie Thompson
Katie Thompson
