Plyometric exercises are the secret of Olympic champions

If you don't know how to burn maximum calories in the shortest possible time and strengthen the muscles of the body, the way out of this situation may well be bodyweight jumping exercises, which do not require special equipment (except, of course, your body). This type of activity has always existed, but only relatively recently began to be positioned as plyometric exercises. Plyometrics was originally designed to train athletes in the Olympic Games, but now it is available to everyone.

Why choose plyometrics - good reasons

As long as the plyometric exercises are performed correctly:

• increase leg strength;
• contribute to muscle strengthening;
• improve acceleration;
• improve balance;
• increase movement speed;
• vertical jumps;
• increase bone density, especially in adolescents;
• improve weight control;
• reduce the risk of sports injuries.

Many of the benefits of plyometrics come from the stretch-shorten cycle of the muscles, which increases muscle strength. The term "stretch-shorten cycle" is used to describe the changes that occur in muscles that are eccentrically loaded and then contracted concentrically. The short-term interval between stretching and shortening of the muscles is called the depreciation stage. In fast plyometric exercises, the damping phase lasts less than a quarter of a second. The shorter the depreciation stage, the faster the muscle goes from stretching to shortening, which allows you to generate more strength and make muscle strengthening faster and more effective.

Four simple plyometric exercises for the whole body

Many of the movements we are familiar with are transformed into plyometric exercises when performed with vigorous jerks. For example, a push-up is called plyometric if immediately after touching the chest to the floor, you linger in this position for three seconds, and then push up from the floor with a sharp and quick movement.

1. Jumping Squats

Stand in a standing position with your feet slightly wider than shoulder-width apart, toes splayed, and arms raised in front of you. Squat down so that your knees are over your toes, and then jump out with a sharp movement, keeping your body straight, and land softly.

2. Push-ups with squats

Take a crouching position, put your hands on the floor, jump your legs back and perform one push-up from the floor. In a jump, return to the starting position and repeat the exercise.

3. Reinforced Climber Steps

Start from the starting position for push-ups. Now put your right foot forward - further than your right hand. Keeping the core muscles in tension, alternately step with your feet at a fast pace, remembering that the steps should be wide - i.e. the legs should extend as far as possible beyond the arms.

4. Circular

Starting position: Sit on the floor with your hands and feet fully planted on the floor. Now lift your hips while swinging your left leg and extending your right arm in front of you. The left foot should touch the right palm. Return to starting position and repeat with the other arm and leg.

Be careful and try to do plyometric exercises correctly to avoid injury.

Another important benefit of plyometrics is that intensive exercise increases the production of growth hormone, which helps prevent muscle loss and muscle atrophy, which is an integral part of the aging process. Try plyometrics to strengthen your muscles and you won't be disappointed!