Challenge Yourself with Plyometrics
Mar 16th, 2008 | By admin | Category: Exercise
To better understand the concept of plyometrics, one has to understand how muscles work. Muscles contract to cause movement, and this process is known as concentric contraction. Any given muscle can contract only with so much power, however when a muscle is lengthened before it contracts, it will actually produce more power. This lengthening and contraction is called eccentric contraction, and is the focus of plyometric exercises. The time between the eccentric contraction and the concentric contraction has to be very short, because like a stretched rubber band, the power comes in the release. The process of creating this potential energy is called a stretch shortening cycle, and is the focus and underlying mechanism of training with plyometrics.
Typical, non plyometric workouts include a rapid contraction followed by a quick decceleration. This decceleration, like when you reach an arm extension during a lift and hold the bar causes a loss of energy that could be transferred to another movement. Plyometrics take advantage of free space and open-ended movements, much like many animals use in the natural world, think of a monkey using momentum to move through the trees. Plyometric tools include things like medicine balls, jump ropes all of which have been in use for some time as valid exercise tools.
An example of a plyometric exercise involving a medicine ball requires the exerciser to lie on his or her back and toss the medicine ball back and forth with an assistant. The lengthening and contracting of the muscles are evident in this exercise.
Another example of plyometric exercise is the «clap push up». This is just like a regular push up, except that when your arms are fully extended, you should continue to push yourself off the ground and clap your hands together at least once before lowering yourself and starting again. A final example are squat jumps, where the exerciser crouches down in a low squat, then jumps as high as he or she can and lands back in the squat position, repeating the leap and crouch coninously. Jumping ropes and jumping jacks are also considered plyometric in nature.
Plyometric exercises are difficult at first, but if you are physically fit and willing to work hard to better your body and muscles, it is a great way to challenge yourself. Always take care, though, to put safety first. Plyometric exercises should only be done by physically fit individuals, and only under strict supervision. There is an increased risk of injury from plyometric exercises so care should always be taken to do activities correctly and safely.
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in week 5 they were trounced by…
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John Galt…
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