Plyometrics: What it is and Exercises includes in it

 What is Plyometrics?

    Plyometrics is a type of exercise training which uses speed and force of different movements to build muscles. This type of exercise training mainly includes the high speed jumps, high speed running. Plyometric includes different types of exercises such as pushups, squat jumps, high knees, run in place etc.

Athletes consistently use this workout in their daily routine training but anyone can do it anywhere and anytime. People who are recover after an accident or injury use plyometrics to get into good shape and physical function. 

If you are in a good shape and you are looking for ramp workout then you may enjoy these challenging workouts. It's a great workout to maintain your body weight, shape and this will definitely help you to stay fit. 

If you are a beginner to this workout then you should train with a specialized trainer who can show you how to safely jump and land. Start slow and low. 

Because of plyometric workout is high-impact and High-intensity workout, confirm with your doctor that you are suitable to do these types of workouts.

Which type of exercises includes in Plyometrics?

So as we know that plyometrics include high intensity workout which targets the whole body to get in shape and to loose extra fat from your body. Here are some exercises given below.

Plyo Push-ups

Plyo push-ups basically targets to your upper body which includes chest, biceps, shoulders, triceps, back and abs.

1. Get in the position of regular push-ups with hands in shoulder line.
2. Push your body in upward direction explosively by lifting hands slightly above the floor.
3. Land slowly on floor to avoid injury in wrist.

Squat jumps

Squat jumps is best exercise for full body workout but it mainly targets to your lower body which includes thighs, calf, hips and glutes. 

1. Stand on your feet aligned to shoulders
2. Lower your body squat down.
3. Press through your feet engaged your core, squeeze your thighs and jump explosively.
4. While jumping lift your arms overhead.
5. Upon landing come in previous position of squat.

Frog Jumps

Frog Jumps are a great exercise for athletes to increase strength and speed. It will targets  your thighs, glutes, and your entire lower body. This is a heart healthy exercise too as your heart rate will increase quickly.

1. Stand with feet wider than shoulder width.
2. Toes turned slightly out.
3. Drop into deep squat touching hands on floor.
4. Jump explosively like a frog.
5. Land softly on the floor on the balls of your feet.

In and Out Push ups

In and out push-ups is a very good for upper body. It mainly focuses on your chest, biceps, core, forearms and triceps.

1. Get it into regular push up position.
2. Do push up and push your torso off the ground.
3. Land your hands in the wider position and repeat as many as you can.

Burpees broad jump

This exercise will boost your heart health. This helps to targets full-body. It mainly targets to chest, shoulder, lower and upper back, biceps and triceps, thighs, hamstrings, hips and glutes.

1. Stand with feet at hip width, gazing forward.
2. Push your hips back and bend your knees to place your hands on the floor in front of you.
3. Inhale as you jump your feet back into a plank position with feet wide, keeping tension through your core.
4. Exhale as you jump your feet forward to your hands.
5. Lift your hands off the ground and inhale as you swing your arms backward while in a deep squat.
6. Exhale as you swing your arms forward and jump forward, landing softly on the balls of your feet with knees bent.

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