Hello, readers! Have you ever scrolled through social media and seen those amazing videos of people jumping on boxes and doing crazy lunges? Those are plyometric exercises, the new fitness trend that's all about explosive power! But before you get intimidated by those advanced moves, here's the good news: plyometrics aren't just for advanced athletes.
Plyometrics are exercises that train your muscles to exert maximum force in a short amount of time. They're a fantastic way to build power and agility and improve overall athleticism. The best part? Plyometrics can be incredibly beneficial for beginners! They're a great way to add some excitement to your workout routine, challenge your body in new ways, and see results quickly.
This blog explores 5 easy plyometric exercises for beginners and the amazing plyometric exercise benefits they offer to jumpstart your fitness journey. Keep reading to discover more!
Table Of Contents
- What Are Plyometric Exercises?
- 5 Best Plyometric Exercises For Beginners
- 7 Incredible Plyometric Exercise Benefits
- The Final Say
- FAQs
- References
What Are Plyometric Exercises?
Plyometrics, also called "plyos", are muscle building exercises designed to improve explosive muscle power. Developed in the 1960s-1970s by Soviet scientists, they were originally called "jump training" and focused on rapid jumps to enhance speed and explosiveness in athletes. Early methods involved depth jumps where athletes dropped from a platform, creating a forced muscle stretch followed by an immediate jump, mimicking the forces of jumping and landing.
These exercises work through a stretch-shortening cycle:
- Eccentric Contraction (Loading Phase): Muscles lengthen under force, storing energy like a spring being coiled (think bending knees before a jump).
- Amortisation Phase: A brief transition where the muscle prepares to release the stored energy.
- Concentric Contraction (Explosive Phase): Muscles shorten forcefully, releasing the stored energy for a powerful movement (the actual jump).
Plyometrics use these cycles to train muscles to exert maximum force quickly, building explosiveness.
Also Read: Power Twister Workout: Benefits, Best Exercises, Target Muscles And A Beginner's Routine Guide
5 Best Plyometric Exercises For Beginners
Here are 5 best plyometric exercises for beginners which can help you revamp your routine into something new and energetic:
Exercise | How To Do It? | Target Muscles |
| Scissor Jumps |
| Quads, hamstrings, glutes, calves, core |
| Lateral Shuffle |
| Adductors, glutes, core |
| Jumping Lunges |
| Quads, glutes, hamstrings, calves |
| Squat Jumps |
| Quads, glutes, hamstrings, calves |
| High Knees |
| Quads, hamstrings, core |
Also Read: 10 Power Training Benefits With Kettlebell Exercises | ToneOpFit
7 Incredible Plyometric Exercise Benefits
Let’s have a look at these amazing plyometric exercise benefits:
Benefit | Description |
| Improved Power and Explosiveness | Plyometrics train your muscles to exert maximum force quickly, enhancing athletic performance and everyday movements. |
| Enhanced Agility and Coordination | These exercises improve your ability to change direction and react quickly, which is beneficial for various activities. |
| Increased Strength and Muscle Recruitment | Plyometrics challenge multiple muscle groups simultaneously, promoting overall strength development. |
| Boosted Bone Density | The impact forces can stimulate bone density growth, potentially reducing injury risk. |
| Improved Speed and Reaction Time | Plyometrics train your nervous system to react faster, leading to quicker movements. |
| Enhanced Athletic Performance | By improving power, agility, and speed, plyometrics benefit athletes of various disciplines. |
| Increased Calorie Burning | The explosive nature of these exercises elevates your heart rate and burns more calories during and after workouts. |
Also Read: Calisthenics Training for Beginners: Follow This Sample Training Program For Best Results
The Final Say
So, readers, add these easy plyometric exercises for beginners to your routine, and you'll be well on your way to boosting your athleticism, building power, and seeing exciting results. Remember, consistency is key. Start slow, prioritise proper form, and gradually increase difficulty as you gain strength.
FAQs
1. What are the best plyometric exercises for enhancing fitness?
The best plyometric exercises include:
- Box jumps
- Burpees
- Plyometric push-ups
- Jump squats
- Tuck jumps
2. Is it safe for me to do plyometrics as a beginner if I have a knee injury?
No, it is not safe to do plyometrics if you have a knee injury. If your knee is injured, you should speak with a healthcare professional before doing any high-impact exercise.
3. What are some effective plyo exercises for beginners to start with?
Plyometric exercises good for beginners include jump rope, standing long jumps, hopping in place, and modified box jumps. These activities help develop basic strength and coordination.
4. Can equipment be added for plyo for beginners routine?
Yes, equipment like resistance bands, light dumbbells, or a low box can be added to a beginner's plyo routine to enhance workouts safely.
5. Are there any considerations when starting plyometric training for beginners?
When starting plyometric training for beginners, it's important to focus on low-impact movements, ensure proper warm-up, maintain good form, and gradually increase intensity to prevent injury.
6. Is it okay for senior citizens to do plyometric workouts?
If the plyometric workouts are modified for low impact and overseen by a fitness expert, it might be fine for older people to engage in them.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
- https://www.setforset.com/blogs/news/plyometric-exercises-for-beginners
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