Time to power up workouts with plyometrics
When the sun is out I always feel that bit more energetic.
So if you're like me, now is the perfect time to maximise on your energy rush and harness the power of explosive training to take your fitness to the next level.
Plyometrics are explosive high-impact moves that are great to incorporate into your training regime because they produce big bang for your buck — in other words they can help to improve your aerobic capacity, build and preserve lean muscle mass, increase strength and speed up your metabolism, which in turn will help make your body into a lean, mean, fat-burning machine!
This type of training is tough, though, but the results speak for themselves.
Be consistent and you'll not only feel fitter, you'll soon be rocking a tighter more toned body to match that feeling, too.
Because of the high impact nature of plyometrics, always ensure that you are warmed up properly before tackling a workout, and if you have joint issues or a new or old injury, make sure you consult your doctor to check this type of training is suitable for you.
I prefer to do timed intervals for plyometric work and to see how many repetitions I can fit into a segment. So grab yourself a timer and make sure you set yourself a ‘recovery' phase as well as a ‘work' phase — trust me, you're going to need time to breathe!
Start off with 30 seconds on and 30 seconds rest. Take a further 45-60 seconds rest between sets or until your heart rate and breathing has returned to normal. Repeat each set of moves 3-4 times for maximum effectiveness.
Starting in a standing position, bend at the knee and squat down. From here swing the arms back and then forwards to help elevate yourself as you jump as high as you can tucking your knees in towards your chest. Try to land softly, in a squatting position. Then immediately explode into another jump.
Keeping your feet and knees together, lower yourself into a quarter squat, swinging the arms backwards. As you then swing the arms upwards to help elevate yourself, jump high and sideways before landing softly into another quarter squat. To get the most benefit from this move focus on keeping the feet and knees together and keeping your hips pointing forwards; try not to twist too much.
Jump Switch Lunges
Begin in a lunging position with one foot forwards and both knees bent at right angles. As you jump upwards switch your legs in mid air so the other one lands forwards. Continue jumping and alternating at a brisk pace whilst ensuring you are landing with bent knees and your front foot placed firmly on the floor.
Standing on one foot, extend your free leg out in front of you to about waist height. Engage your core muscles and those in the leg that you are standing on before hopping upwards, switching the leg that you land on and kicking out with your now free leg. Keep repeating. A tip for this one is to not actually go too quick, make the jump bigger and lift your legs higher, really squeeze your core muscles to get the most out of this move.
• Becky Wright is a qualified personal trainer, nutritional therapist and international bikini fitness champion. She has worked with various clients worldwide, including royalty. Becky works at Alchemy Fitness: www.alchemy.bm. Contact her at email@example.com
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