As children, no one needs to tell us that jumping is part of play, or that it is full of the benefits of sports. We do this because it's natural. This is our body's natural jumping ability, which we learned as early as 2 years old. It is a very important training tool, which can increase explosiveness, strength, agility and speed in sports performance.
In the 1980s, the term "energy metrology" was introduced to the United States. We have seen that jumping, as a training tool, has improved sports performance in many ways. Strengthening exercise and its application have become more mainstream, and extended to professional long-distance running and long jump as well as popular fitness classroom training and reference.
What is intensive training?
"Endurance running" is a new word created by former American Olympic long-distance runners Fred Wilt and Michael Yessis. He is a biochemist, sports coach and scholar. During the warm-up, Wilt noticed that Russians had different jumps during the warm-up before the game. This is in sharp contrast to Americans, who warm up by static stretching. Wilt thinks that one of the reasons why the Soviet Union is so competitive is that they have done a lot of training and improvement.
In the next few years, Wilt and Issa will continue their track and field sports, especially running. With the help of a biochemist and sports trainer from the Soviet Union, they finally made this information public at 1984, and published their first book, Soviet Theory, Technology and Running and Running Training. "But why are Wilt and Isers looking for Falco Shanks?" Because of his work and deep jump, he also knows how to shake.
Deep jump is a tested manometric exercise, which allows athletes to take off at a selected height. They jumped off the box and bounced back soon. Jump as high as possible. In the work of 1968, he described the method of electric shock. He concluded: "When an athlete falls from a height of 50 cm (20 inches), the height of vertical jump is the highest." "It takes 65,438+06 years to connect the points between deep jump and sports performance."
1986, he conducted a study for 12 weeks to test whether electroshock therapy would increase the explosive power of volleyball players. His conclusion is that during the research process, not only the explosion strength is significantly improved, but also the maximum strength in equidistant motion is obtained.
But why is measuring the amount of exercise so important? Why care about creative planning and training? It is located in the mechanics of vertical jumping.
According to a study of 1998, the mechanism of vertical jump lies in the structure of two joint muscles. The idea is that the muscles crossing two joints-quadriceps femoris, hamstring and calf-transfer energy when jumping vertically, thus forming a highly coordinated muscle action sequence, thus producing this specific movement.
Because of this, vertical jump can be used as a useful index for the coordination of lower limb strength and muscle recruitment of many athletes. This is not only a great test for athletes, but also an excellent training tool to exercise explosive power and sports coordination. It is for these reasons that it is very important to carry out stress training for elite athletes and the general public.
Who should be prios?
Because manometric training needs a lot of muscle coordination, balance and stability, it is necessary to find greater explosive power and strength for those athletes with solid fitness foundation or experience.
What if you don't belong to these two categories? Then, start to establish your overall posture, reduce the stability of your body, and achieve balance through yoga or barre.
Barre method was invented by a German dancer while repairing back injury. The focus of this method is to increase muscle activation and consciousness in small isolated movements. Barre method or similar methods, such as yoga or Pilates, combined with pressure measurement exercises for beginners, is a good place to start building self-confidence and getting familiar with pressure measurement exercises.
As you progress, you can start adding more plyo training to your weekly fitness plan.
Why go to Plyo? 4 the benefits of intensive training
As we all know, football players, Olympic track and field athletes and baseball players often use this type of training to improve their sports performance. But what are the benefits of measuring exercise? How do they help everyday athletes improve their overall health and happiness?
1。 Increase flexibility
Manometric training recruits the main muscles of the legs in a specific order. This sequence produces explosive force, lower limb strength and increases overall agility.
2。 This is a good method of mixed training.
Do you feel like you're in training? Do you feel that you are stagnant, and your physical strength and energy have not seen the same progress as at the beginning?
The body will adapt to the stress and stimulation you bring it. This principle is called concrete adaptation to imposed requirements. If you stop challenging your body in new ways, your performance will become the same. Introduce new sports and greater challenges to make your mind active and your body flexible.
3。 Improve cardiovascular health
Yes, training is an aerobic exercise and a good way to improve cardiovascular health, because every time you exercise, you have to recruit the main muscle groups. As the intensity and speed of each exercise change, the same reaction will also make your heart rate faster.
4。 Increase proprioception
Proprioception is a strange word, which can let you know the position of your body and other objects in space. The brain senses the world around us and tells the body how to respond in an efficient and effective way. This connection, like anything else, can be strengthened and trained.
By adding some "endurance training" to your training plan, you can teach you how to move in space more effectively by increasing your reaction time, smoothing your gait and improving your awareness in space.
Top-level enhanced exercise
This is an exercise that includes some of the most common fitness programs or courses. The whole list is very long, and all the exercises include some dynamic movements or jumping exercises.
Whether you are looking for specific measurement exercises for runners or beginners, or adding new exercises to your weekly training plan, these/10 plyo exercises are simple, require little equipment, and can be extended to any crowd. Try to add one of them to your next exercise and feel the difference!
Jump into the box
Box squat to box jump.
Squat jump
Toe tap
Jump push-ups
lateral jump
Jumping lunge
Jumping firecrackers
tuna
Half a firecracker
I do intensive exercise.
In your practice, you can combine them in many ways. You can take an action as a superposition of weighted actions, such as squatting forward or jumping in a box with a bow. Alternatively, you can use 3-5 exercises to create a longer reinforced cycle, which can create a long exercise.
What is a pressure measuring circuit? This type of exercise requires many exercises, and a series of exercises are created to be completed one after another. Time domain means that plans and exercises can be changed according to your goals and current health level. However, the advantage of cyclic training is that it allows you to combine the rest between training and exercise, so that your whole body or just a group of muscles will not reach that terrible plateau.
Want to try it? This track is short and sweet, and you can play one or more rounds according to your fitness level and time limit. Before you start, make sure you have warmed up and then enter this intensive training.
1- 3 rounds:
1 minute board-jumping firecrackers
20-second rest
1 min push-ups
20-second rest
1 min squat
20-second rest
1 min jump squat
20-second rest
1 min breathing.
20-second rest
1 min jump box
preventive measure
Just like any fitness plan or model, you should take some precautions before diving.
1。 Focus on precision and technology.
Skydiving training should be elegant and smooth, and the feet should be light. In any jumping action, you should pay attention to landing on the box or floor accurately. Because of the dynamic nature of this sport, learning to step on your feet comfortably will help you prevent injuries and help you seize the benefits of this sport.
So what is a good landing posture? You should separate your feet from your hips. Your knees should be bent so that your shoulders are folded vertically in the center of your feet.
2。 Warm up thoroughly before the training begins.
It is very important that your muscles, heart and brain are ready before you exercise. At first, you can move your whole body by running, boating or climbing stairs for 5 minutes. Then, go to dynamic stretching exercise to increase your range of motion, and then activate your muscles to ensure that your muscles shoot correctly. Warm-up is a good way to improve your performance and help prevent all the injuries caused by stress exercises.
3。 Don't forget to rest!
When you start to use ply measuring box for the first time or add ply measuring exercises in your daily life, you should not only take a break between exercises to make your body adapt to and avoid using injuries, but also take a few days off. Only twice a week, athletes can improve their flexibility and performance.
The last thought
It is an incredible way to improve athletes' physical quality and physical fitness by increasing strength, agility and speed. This kind of training can be a good supplement to any fitness program at a proper dose, and it pays attention to form and skills.