Plyometrics is a type of training composed of a series of exercises focused on improving strength and speed; quick and powerful movements that are preceded by muscle stretching, in other words, exercises that involve pre-stretching the muscle and activate the cycle of elongating and shortening the fiber to produce a stronger muscle contraction. According to the principles of plyometrics, in a quick "eccentric contraction" (muscle lengthening), the serial functional units store energy to release the power of the next "concentric contraction" which is the shortening of the muscle. This result is nothing more than a contraction that uses both the energy stored in the eccentric phase and the energy released in the active concentric contraction. Plyometric training can include different types of exercises, such as clapping push-ups, throwing, running, kicking, squat jumps, box jumps, burpees, among others. Get motivated to try plyometric exercises to improve your physical training and increase your endurance. It's an excellent way to train if you enjoy high-impact sports that involve a lot of running or jumping, for example.

Benefits of Plyometric Exercises

  • Plyometric training is a fun alternative in exercise routines that involve strength, as it increases muscle power, strength, balance, and agility.
  • They help you burn a lot of calories.
  • You will use much more energy than in a typical training session.
  • They are a very appropriate way to strengthen and beautify the buttocks and legs after so many jumps and leaps.
  • Plyometric exercises will help you increase your flexibility, as this training is based on a combination of muscle contraction and stretching.
  • They are intense and high-impact exercises.
  • It is free to do, as it does not require any equipment or materials for its execution (only your muscle strength) and can be done perfectly in parks or open spaces.

4 plyometric exercises

1- Box Jumps: This is a complete plyometric exercise that will help you work your entire body, especially the lower body muscles, as well as the core muscles that need to be engaged to generate the necessary momentum. You can perform this exercise with boxes of different heights, obviously the higher the box, the more strength you will need. To start, stand in front of the box, take a breath, and then perform a jump (with explosive force) to land with your feet on it. It is important to land with both legs at the same time and to support the entire foot on the surface. Just before landing back on the ground, bend your knees to cushion the jump and then extend to align your legs and hips before descending. [caption id="attachment_98939" align="aligncenter" width="406"]¿Qué son los ejercicios pliométricos?  [/caption] 2- Burpees:   This plyometric exercise should not be missing in a plyometric training session, as it is highly effective in helping you work different muscle areas. To begin, you should lie face down on the floor and start by doing a push-up, bringing your chest almost to the ground, keeping your back straight. Then, push your feet forward, ending up in a position as if you were crouching with your hands on the floor at shoulder height and your feet between your hands. Next, push yourself up with all your strength with a vertical jump, remaining in a plank position in the air. Upon landing, bend your knees, return to the crouching position, and then push your feet back to perform another push-up. This exercise requires technique and coordination, so start slowly and then progress gradually. 3- Clap push-ups: This particular plyometric exercise requires great strength and proper technique, so not everyone can do it. It requires great muscular power, focusing especially on the triceps, pectorals, anterior deltoids, and abdominals when contracting properly for the push. If you haven't mastered regular push-ups yet, it's recommended to strengthen your technique by practicing consistently before moving on to clap push-ups. This exercise will make you burn a lot of calories due to the physical effort it requires. 4- Jump squats: If you want to intensively work your quadriceps and glutes, try doing plyometric squats with jumps. This exercise will help you tone your muscles while also providing a cardio workout, allowing you to burn calories as well. The exercise involves doing a squat, but right when you are in the position with your legs bent at a 45-degree angle and your back straight, you then propel yourself upward and perform a vertical jump, landing back down with your legs still bent. If you want to develop your muscular power, incorporate plyometric training. Before starting any training, remember to warm up. "Salter" is a surname in English. We recommend that you seek out a professional to teach and design a specific training program for you.

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