Posted by Healthy Bitch Daily on Mar 7, 2013
Plyometrics, often called “plyos,” sound like they're for the super-fit-crazy-skinny-gym-queen only. So intense …
But it's really just fun, explosive movements and is seriously for everybody and every body. You don't need years of experience, a perfect body or fancy equipment to do these unique moves. You just need practice and you need to be willing to work your way up at an appropriate pace.
Here’s how I put it: Do what works for you, make it fun, make it powerful and remember … you can do anything for 30 seconds!
With that thought in mind, let’s do this.
What are Plyometrics?
Plyo exercises are fast, powerful movements that supercharge your nervous system, help you run faster, jump higher and feel like a jacked-up superhero.
What Does it Feel Like?
A freight train at 60mph. Um, kidding! But it does spike your heart rate, and make every cell in your body feel like it's on fire. It torches calories, makes you super-fit and shapes your body like nothing else.
Plyos in One-Two-Three
To help make plyos easy to understand and appropriate for all fitness levels, I have broken it down into three easy-to-follow sections:
1. Getting ready
2. Beginners
3. Advanced
I highly suggest completing each section before moving on. For some HBD readers, you will fly right to the third section, but for most, it may take you a few weeks at each section before you move on. Chill out … that’s okay. Remember, this is about mastering each move in perfect form. Honor your body and you will not get hurt.
To move onto the next level, you must be able to complete all the moves within each section (doing each move in 3 sets of 20 reps). To make it even easier for you, I created a video for each section so you can see exactly how Plyo is for everyBODY!
#1 Getting Ready
Getting ready to rock Plyo
BEST Plyometrics Exercises for EveryBODY- Getting Started
Bust these three moves and you're on your way to being a Plyo Queen!
Jumping Jacks. Come on ladies, we all know how to do them! Try to change up your speed or jump higher.
Running in place with high knees. Jump from one foot to the other keeping knees as high as possible. Change up your speed and get your knees up as high as possible.
Super Skater. Mimic a speed skater by placing your weight on one foot, glide your opposite foot behind you, then glide to the other side. How low can you go?
#2: Beginners
It's on.
Best Plyometrics Exercises for EveryBODY- Beginners/Intermediate Plyo
You are officially doing Plyo. Congrats!
Heismans. Begin standing with your weight evenly distributed, knees and elbows slightly bent, and pull your left elbow and right knee across your body. Then hop onto your right foot, pulling your right elbow and left knee across your body. Continue switching fast. Can you jump farther and higher while switching faster?
Single Leg Hop. Start by standing on one leg with your hands on your waist or at your sides. Hop as high and quickly as possible while maintaining your balance.
Jump Squats. Start in a deep squat with your hands held up near your shoulders, palms facing away from your body, keep your hands relaxed and open, this will keep tension out of your neck. Then jump off of the ground and reach as high as you can. Land softly back into your low squat. So amazing for your abs!
#3 Advanced
Plyos are your bitch – let’s take it to the next level!
Best Plyometric Exercise for EveryBODY- Advanced Plyo
Single Leg Lunge into Hop. Place your right foot on the ground and draw your left leg behind you, with your arms in runner’s positions. Sink down as far as you can into your right leg for a single leg lunge. Keep your right knee behind the toes of your right foot! As fast as you can, swing your left knee toward your chest as you push up out of your right leg—really use your ass muscles. Jump as high as you possibly can. When you return to the ground you want to land softly into your right leg and go directly into another single leg lunge.
Burpees. Jump off the ground as high as you can reaching your arms up toward the sky. As you return to the ground, softly land into a mini squat. Place your hands on the ground directly under your shoulders and jump your feet back into high plank position. Then quickly return your feet back under your body and jump up toward the sky again. How fast can you go? This one move works every muscle in your body. Score!
Want more fitness tips? Angela Parker, will offer readers access to exclusive workout videos, tips on how to start a fitness program and how to keep fitness fun and affordable.
Angela Parker, Resident Fitness Guru
As the founder of bodyinspiredfitness.com, Angela believes that it’s possible for everyone to live a truly healthy, happy and vibrant life. She recently wrote and published her first book, 90–Days to a Stronger Body & Deeper Connection with Your Daughter, available exclusively on Amazon.com. Angela's unique at-home program encourages mothers to inspire their daughters (ages 7 to 18) to create a lifetime of being fit and healthy. This October, Angela will take on one of her biggest roles on the new MTV Show, "Chelsea Settles."
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