If you want to add more energy in your exercise routine, all you need is to add plyometric exercises, also called plyometric exercises, plyometric exercises, impact exercises, because they consist of fast and powerful movements. These exercises improve the work of your nervous system and thus improve the performance of the body in general.
It is widely recognized that plyometric exercises are one of the best and most efficient ways to burn fat and may include high intensity training. Plyometrics is a form of strength training that requires jumping and repetition and in fact it is a combination of the two because it increases the heart rate and thus results in a high intensity period. Plyometric exercises involve the use of explosive movements to build muscle strength, and jumping exercises require more control over the body. Since the advent of plyometrics, it has been used by athletes to improve energy and support physical fitness, and therefore it is especially useful for athletes, and it is one of the modern exercises that include martial arts and raise the force of muscle contraction.
What are plyometric exercises (collision exercises) and their benefits for the body?
What are plyometrics exercises?
Plyometric exercises are known to be rapid training and are used in athletic training to enhance strength and performance. Plyometrics are known for jumping, repetition and rapid force production, so they are ideal exercises for athletes looking to increase muscle strength, speed and help control excess weight loss, muscle tone, and muscle sculpting.
In contrast to typical strength training, strength training involves long and slow movements aimed at increasing muscle strength and mass, and involves fast and explosive movements aimed at increasing speed and strength. These exercises use energy stored in the muscles. This concept first appeared in the 1980s in which muscles are directly stretched by contraction at a rapid pace.
The plyometric exercises consist of three stages, the first depends on lengthening the rapid muscles, it is called (eccentric stage). The second stage includes taking a short rest and is called the extinguishing stage, and finally the third stage is the movement of shortening the explosive muscles and is called the central united stage. The athlete tries to repeat these stages as quickly as possible.
Because the main goal of plyometric exercises is to reduce the amount of time between movements and phases of exercise and reduce the time between movements and thus become faster and more powerful.
Benefits of plyometric exercises:
Plyometric exercises include a range of benefits for the body, including the following:
Performance Enhancement
Plyometrics exercises are known to enhance your running speed and thus notice an improvement in your performance. Even if you participate in a sports activity that does not involve running, you will notice an improvement in performance in general, such as trying punching exercises, throwing, as it works to achieve all the basic sports goals.
muscle strength:
Plyometric exercises help increase the strength of the muscles of the arms, leg muscles, and enhance the rate of strength of muscle growth. Thus, ensuring high muscle strength.
Calories Burned:
In addition, plyometric exercises help in obtaining stronger and larger muscles and increase muscle endurance, as it increases the rate of burning calories. Because plyometric exercises increase the metabolic rate and thus burn more calories. Muscles in general need more energy and burn more calories with every activity you do.
Increase endurance:
If you have a competition coming up, plyometrics exercises will increase your endurance in that big sporting event. Plyometric exercises can be used to enhance endurance and control to get better performance and develop this type of endurance that makes you able to perform higher and higher intensity for a long time.
Plyometrics exercise can also teach the athlete the ability to endurance to produce muscle strength more efficiently. This efficiency is achieved by the body learning to produce more force for less energy expenditure. Thus, saving in the cost of energy that you need in weekend activities to increase energy while performing these activities.
You do not need powerful equipment:
As you know, most people lazy about exercising because of the difficulty of going to the gym, but plyometric exercises are characterized by the fact that they do not need equipment and you can even use the equipment in your home when following an exercise routine.
Increase power and speed:
Plyometric exercises are designed for athletes such as runners, football players and gymnasts. Because it achieves the greatest amount of muscle strength or even lengthening the muscles. They reduce the time between sessions to produce more strength and improve muscle speed and strength.
increase strength:
With strength and speed come muscle strength gains. Because plyometric exercises improve upper and lower body muscle strength, such as squats or push-ups.
Weight loss :
Plyometric exercises require a lot of energy because they are intense and use the muscles of the whole body, activating most of the muscles, thus burning calories in one session and aiding in weight loss. Repeated landing causes the entire muscles to stop, which helps in tightening the muscles of the body. They are exercises that combine cardio exercises and strength exercises.
Disadvantages of plyometric exercises:
The only drawback in practicing plyometric exercises is the high risk of injury. It is like any other exercises you do. It is a continuous series of exercises that you do gradually to get the acquired strength. When practicing repeated jumping, it leads to joint stress. It is advised not to do plyometric exercises if you suffer from arthritis. .
Examples of plyometric exercises:
jump gradient:
This exercise begins by taking a deep squatting position and bending the arms on both sides of the body at an angle of 90 degrees.
Try to use the arms to increase the energy of the body when trying to jump, it helps you to jump to the highest level and then slowly descend and control the squatting position while taking this step and both feet should land at the same time and the weight should be kept in the rear.
Jump down to return to the starting position and repeat quickly after 30 seconds.
quick press:
It begins by taking a plank position and leaning the wrists and feet on the ground so that the body becomes in a straight line.
Push the body with the arms so that the chest is facing the ground directly to apply pressure and open the legs a wider distance. And keeping the abdomen tight with the spine and chest becoming close to the ground, try to jump with the feet together while straightening the arms to push the body to the starting point.
jump up:
The high-jump exercise is a high-intensity exercise, especially when you do the high-jump exercise alternately for only 20 minutes and move your arm constantly. It is the beginner’s version of the Tabata exercise, easy to do anywhere and ensures that you move most of the muscles of the body and boost metabolism.
Start standing in a straight position with a slight bend of the knees to create a curvature of the knees, intertwine the hands in front of the chest, open the legs at a distance wider than the shoulders, and try to jump up and then return to the starting point.
Trunk dance:
Start by taking a plank position and leaning your hands and feet on the floor until you keep the body in a straight line.
From this position, bend the knees and jump with both feet until you reach the left hand while keeping the feet together and stop until you reach the starting point and repeat the same steps with the right side.
Do as many exercises as possible in 30 seconds, make sure to tighten the stomach muscles while doing these movements and stay for two minutes and repeat a whole series of exercises as you wish.
