Fitness enthusiasts are always on the lookout for the newest fitness tips. Plyometrics is one of the finest exercises you can do to stay in shape. It may help you increase your speed and power, wake up your nervous system, and recruit additional motor units and muscle fibers. This allows you to gain more muscle and burn more calories while reducing pot belly fat. The only problem is that although plyometric workouts are beneficial, they’re often done incorrectly in HIIT classes and some other circuit training studios.
Many fitness centers force their pupils to do numerous reps and sets, as fast as they can within a certain time period. Plyometric exercises, on the other hand, should be done only in a controlled environment with an emphasis on exploding and getting as much power from the movement as possible while also practicing safe landing mechanics.
If you’ve never done plyometrics before and want to start incorporating them into your routine, these are three exercises that will get you started. Check them out below.
1 — Vertical Jump
Get into an athletic stance with your feet about shoulder-width apart for Vertical Jumps. Keeping your chest up and core taut, push your hips and arms backward while lowering into a quarter squat, then bounce up as high as you are able to with your arms all the way up. Reset before proceeding to the next rep. perform 8 to 10 reps.
2 — Box Jump
If you’re new to the Box Jump, start with a low box and practice your squat technique before attempting it. Face a box or bench only one arm’s length away and swing your arms back while in a squat and then spring upward and jump onto the box, while landing softly. Before doing another rep, make sure your knees track straight. Do five to eight reps in total.
3 — Medicine Ball Rotational Slam
For the next exercise, grab a huge medicine ball and stand with your feet outside shoulder width. Bring the ball over your head to one side in an arc-like motion, then smash it down hard on the ground with your chest high and core taut. As you flex your abs, catch the ball and return it across your head to the other direction.
Continue alternating back and forth until all reps are completed on both sides. Do 8 reps on each side.