Fitness is much more than just lifting weights and churning your legs on a treadmill. In fact, fitness is an art and the artist can achieve wonders while working their way through an active lifestyle.
The problems with fitness gyms start when a person starts feeling bored. Thankfully, there are many variations to simple exercises that will help in increasing endurance as well as healthily building muscles.
Plyometric exercises are one of the most recommended alternatives to rejuvenate your lifestyle with fitness exercises.
What Exactly Are Plyometric Fitness Workouts?
These workouts involve rapid movements involving power bursts which trigger the lengthening of muscles. These quick, power-filled bursts are closely succeeded by a muscle-shortening move.
This cycle of power movement followed by rapid contractionary movement allows the body to send a maximum possible force in a short time frame.
Plyometric exercises increase the strength and agility of the user. Reflexes are given a refresher during these fitness movements. These tailored workouts not only sharpen reflexes but also help in building muscle mass.
The most popular plyometric workouts are:
1. The Fitness King – Appreciation Push-ups
Perhaps the easiest to learn and the hardest to perform.
How to perform it:
Step 1: A person needs to be in a push-up position to start with. The limbs need to be placed a little wider than shoulder-width. Toes should be tucked in and wrists should be right under the shoulders.
Step 2: With the spine straight, the body will be gently lowered by lowering the elbow towards the ground. This lowering continues until the chest is close to the floor.
Step 3: Once the body is in a low position, the user will then press away from the floor with as much force as possible. The sudden thrust will force the hands off the floor.
Step 4: In mid-air, the fitness enthusiasts will clap their hands together in the short second they get between getting off the ground and landing back on it.
Step 5: Repeat.
2. The Box Jump
Box jumps take the squat and make it into a high power jump that can do wonders for fitness enthusiasts.
- An elevated platform; about 20 inches high.
How to Perform:
Step 1: The user starts by standing in front of the elevated platform. The platform height can be according to the needs of the user. A 20-inch height is recommended. With the feet hip-width apart the whole body should be relaxed.
Step 2: While squatting down the user jumps onto the platform, again landing in a squatting position. Trying to balance the weight during the landing is the key at this step.
Step 3: A light jump back onto the floor completes one cycle.
Step 4: Repeat.
3. The Jump Squats
Jump Squats take squatting to a whole new fitness level by incorporating a jump with it.
How to perform:
Step 1: Start in a relaxed standing position with feet shoulder-width apart.
Step 2: Squat. Engage your core and glutes by squatting down a little. The best way to keep the angle in check is by checking if your thighs are parallel to the floor. If they are parallel and the thigh is perpendicular to the shins then the posture is correct.
Step 3: Jump as high as possible. A firm landing afterward in a squatted position completes one rep.
Make a casual lunge more of a fitness lunge.
How to do it:
Step 1: Stand with your feet hip-width apart. Keep both your hands on your hips. While keeping your hands on your hips. After that, extend your left leg forwards by one foot.
Step 2: Now start lowering your body until the leg in the front makes a 90-degree angle with the one at the back.
Step 3: Jump! and switch the legs midair. The one at the front goes to the back and vice versa.
Step 4: Firmly land on the ground after switching legs mid-air.
Step 5: Repeat to make one full rep. Do 5 or more reps for a fulfilling fitness overhaul.
5. Single-leg bound
How to do it:
Step 1: Stand with feet slightly apart then maintain the body in an active position. Additionally, make sure your body is warm and ready before any of these exercises.
Step 2: Act as if you are going to jump in the forward direction with just one leg raised.
Step 3: This running action should be maintained for a brief period. In addition, the arms should also be high to mimic the running action.
Step 4: Jump 10-15 times then switch to the other leg.
Albeit a bit extreme, fitness enthusiasts will find these plyometric exercises a great way of increasing muscle mass. In addition to the all important muscle-mass, these exercises boost the mind reflexes and rejuvenate the body too.