Plyometric exercises are dynamic exercises that add strength and flexibility to your legs and glutes. It is a lot like the hopping and jumping you did as a child and is otherwise known as jump training. It is a fun alternative to the regular strength training. It combines the alternate stretching and contraction of muscles to tone them into shape. Not only that it is an intense form of exercise which will help with losing weight, burning fat and toning muscle.
The Top Plyometric Exercises You Need to Try Out
Here are a few forms of plyometrics you can use to your benefit, especially if you want to improve your athletic performance:
The Front Box Jump: This is the most used plyometric exercise which strengthens the quadriceps and glutes and increases one’s vertical jump.
1. Place a box in front of you
2. With your feet about a shoulder width apart, take a squat position
3. Jump up using your entire body and land softly on the box
4. Step down, relax for a few seconds, and repeat
Weighted Lateral Jumps: This exercise strengthens the ankles and calf muscles and helps build the strength and ability for lateral jumps.
1. Place a barbell on the ground with a weighted plate on each side, the weight of the plate should be aligned with your jumping ability
2. Stand about six inches to the side of the barbell
3. With a weighted plate above your head, bring your feet closer and bend your knees slightly
4. Hop back and forth over the bar
Skater Jumps: They strengthen and empower the glutes and quadriceps. They help improve balance.
1. With the majority of the weight on your right leg, bring your feet closer and assume a squat position
2. Push your right leg to the opposite side landing softly on the left leg while you move your right leg behind it just like in a curtsy lunge
3. Repeat with left leg
Scissor Jumps: This is a kind of jumping lunge which will increase the strength of the adductor and glute muscles
1. Keep your back straight with your knees and toes forward as if in a lunge position
2. Squat down and jump up quickly and as you do so, switch the leg positions
3. Make a soft landing, transitioning into your next jump immediately
4. Repeat
Lateral Box Shuffles: They are like skater jumps but focus more on lateral foot speed and quickness rather than strength
1. At a shin height place a pylo box to the side
2. With your left foot on the floor and six inches away from the box, stand on the box with your right leg
3. As you lift your left foot onto the box, shift the right one to the floor getting into a squat position
If you have any joint problems, be aware, this type of exercise is not a good choice for you – it can increase the pain over the longer term. It is otherwise a high-impact intense exercise which can be very good for toning muscle, burning fat and losing weight.
Why not try Natural Answers T5 Xtreme fat metaboliser to help maintain muscle tone and weight management goals.
Follow @Natural_Answers
