What are plyometric exercises?

Plyometric training is an exercise program of explosive movements designed to develop greater muscle strength. The strength, aerobic exercise and stretching themselves usually do not achieve it. On the contrary, plyometric exercises can increase muscle performance without necessarily increase maximum strength and aerobic capacity. Exercise is generally used as part of a wider training program for improved athletic performance.

muscle movement occurs in the muscle when the fibers are withdrawing. However, there is a maximum force in which some muscles may concentrically download. Plymetric exercises are used to change this muscle and neurological chemistry to improve the ability to convert strength into speed in the shortest time. Immediately before the reverse of the ribs, it is assumed that the larger force needed for concentric contraction will be produced by storage of elastic energy - almost the same way as the rubber strip will be taken back after stretching. However, this elastic energy is rapidly dispersed. To be effective, the time must beA throw between eccentric contraction and concentric contraction called the amortization phase relatively short. This process is called a cycle of shortening-one of the key biomechanisms of plyometric training.

further, gas exercise affects stretching reflex muscles that helps protect the muscle from unnecessary injury. Two nerve muscle receptors - muscle spindles, which lie in parallel with muscle fiber, and Golgi's tendon, located deep inside the intersection of muscle and tendon, are responsible for the expanding reflex. He works together, Golgi's tendon in the organ relaxes muscle in the section when he senses too much strength to muscles, while the muscle spindle contrasts the muscle to protect him too far.

At the end of the rapid eccentric contraction, the muscle reached a high length at high speed. This may cause the muscle spindle to react and enact a strong reflex stretching, thus further increasing strengthconcentric contractions. This sensitivity of the muscle spindle to speed is another reason why the amortization phase must be extremely brief in order to make the plyometric effect to be successful.

Plyometric exercises are commonly classified into four groups. These groups include jumps, short boundary exercises, extended bouncy exercises and deep jumps. A typical educational program would include two to three days a week of some type of plyometric exercises.

Generally, plyometric exercises are not for everyone. Plyometric training is usually recommended for well -fitted athletes who are familiar with plyometric exercise techniques and security considerations. However, aspects of plyometric training may be beneficial for most exercises if problems with common sense and safety are adhered to to prevent injury.

a person should usually perform pensive exercises on soft or padded surfaces only when using shoes with lots of POlštáře. In general, the practitioners should warm up thoroughly before starting. The person should slowly start with small jumps and gently landed to absorb shock. Plymetric repetitions should usually not be higher than 75 to 100 reps. To prevent muscle degeneration, one should maintain good nutrition and allow enough rest between the plyometric relations.