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The Pliometric exercises They are a form of training that focuses on improving muscle power and the ability to generate explosive strength. It is characterized by implying rapid and explosive movements that require rapid stretching and contraction of the muscles, which makes them an excellent option to improve sports performance and strength in general.
In this sense, knowing a little more about them and how to apply them can be what you need to renew your training routine and fresh. They are also a good way to optimize the results you get through their spectacular benefits.
What are plyometric exercises?
To apply them, you must first know what they consist of. Therefore, it must be said that plyometric exercises, also known as pliometric training or «Plyos«, They are based on the idea of Use rapid elasticity and muscle contraction to generate explosive strength.
These exercises involve movements such as jumps, box jumps, scissors and other rapid and powerful movements that help Develop muscle strength and speed.
BENEFITS OF PLIOMETRIC EXERCISES
The concept clarified, it can be said that the pliometric exercises offer a series of benefits for those that include them in their training routine. Some of the main benefits are:
Muscle power improvement
These exercises focus on the rapid contraction of the muscles, which helps improve muscle power. This improvement in the ability to generate explosive strength is especially beneficial for sports that require rapid and explosive movements, such as basketball, football and length.
Increased strength and muscle resistance
When performing pliometric exercises on a regular basis, the muscles involved in these explosive movements are strengthened, which leads to a general increase in muscle strength and resistance and also translates into a better athletic performance and a lower probability of injuries.
Improvement of jumping capacity and agility
Thanks to their focus on the development of the power and strength of the legs, they offer a significant improvement of the ability to jump and agility. This way, They help increase the height and distance of the jumpsas well as the speed in the changes of direction.
Calorie burning and weight loss
Due to its explosive nature, calories are burned effectively during their realization, so they can help in weight loss and maintenance of a healthy level of body fat.
Improvement of coordination and balance
Pliometric exercises require a precise coordination between muscles and movements. As these explosive movements are practiced and improved, coordination and balance are also improved, which is beneficial for various physical and sports activities, especially those where much accuracy in movements, such as martial arts or some dances are required.
How to integrate plyometric exercises to your training routine
The proper integration of plyometric exercises in your training routine is essential to make the most of its benefits and minimize the risk of injuries. Now that you know everything they can contribute to your workouts, You are probably interested in including them.
Taking this into account, we have prepared the following tips so that the adds effectively:
Start with adequate warming
Before starting with pliometric exercises, it is important to make a complete warming that includes dynamic movements for Prepare the muscles and joints. This helps reduce the risk of injury and improves performance during training.
Basic exercises are the best for beginners
If you are a beginner, start with simpler and more basic movements, such as vertical jumps or jumps in place. As you acquire more strength and stability, you can progress towards more advanced movements. In this sense, gradual progression is crucial to guarantee optimal integration into any routine.
Subsequently, you can include a greater variety of your routine. In fact, it is important to include a variety of pliometric exercises in your routine to work different muscle groups and improve functionality in different movements. To get this you can incorporate side jumps, box jumps, explosive strides and other similar exercises.
Control the intensity
It is important to adjust the intensity of the exercises According to your physical condition level. Therefore, the height of the jumps or the resistance used gradually increases, as your strength and ability improve.
If you do not listen to your body and avoid exceeding your limits, the injuries will become a constant problem, which will prevent you not only to obtain the aforementioned benefits, but also You could also worsen the quality of your routine And, therefore, negatively affect the results you get.
