2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Once one familiar physiotherapist, who considers yoga to be an occupation for masochists, jogging is one of the most traumatic sports and despises all "fitnessists", said after watching a video with a tabata recording that we performed that in this way we would safely kill our knees. It's just that this workout had jump squats.
I know these exercises are contraindicated for people with knee problems, but if you have strong legs and no injuries, then why not try (with a trainer)? Moreover, such exercises will help you become stronger and faster.
Plyometrics(also plyometrics, plyometrics, plyometrics, English plyometrics, from ancient Greek πληθύνω - multiply, grow or πλέον - more, μέτρον - measurement) - initially - a sports technique using the percussion method; in the modern sense - jumping training. Plyometrics are used by athletes to improve athletic performance that require speed, agility, and power. Plyometrics are sometimes used in fitness and are a staple of parkour training. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. These exercises help your muscles develop the most effort in the shortest amount of time possible.
Wikipedia
During long-distance races, it is mainly slow-twitch muscle fibers that are involved in the work. Plyometric exercises teach us to use fast twitch fibers. This allows us to work faster with our feet, which naturally increases speed and conserves energy.
Force
Jordan Metzl, sports medical doctor and Ironman competitor, believes that training with plyometric exercises once a week will make you stronger and more enduring, improve your speed and help prevent injury.
The University of Montreal also conducted research that found that runners who did jumping exercises for eight weeks outperformed those who did strength training with weights.
Trauma
Doing plyometric exercises increases the muscle's ability to absorb shock and thus relieve tension from the tendons. The Journal of Athletic Training says they help stabilize and align your knees during impacts, which reduces the chances of injury.
Speed
Research published in the Journal of Strength and Conditioning Research found that runners who went through 6 weeks of plyometric training improved their 2,400 meter races by 3.9%. Plyometric exercises increase the strength of your lower body and thus help you maintain a high enough speed over the long term.
Video
Video number 1
Perform 15 sets of each exercise - this is one circle. There should be seven such circles.
Video number 2
Video number 3
This video is a great strength training option with plyometric exercises.
Video number 4
Another complete plio workout that will only take you 15 minutes. At the same time, remember how to jump rope.;)
Video number 5
And the last video for today with three simple plyometric exercises.
There are special plyometric exercises for runners that are done while running, but we will prepare a separate post for that.
And please check with your trainer or doctor if you have knee problems before starting the above exercises.
Take care of yourself, and effective runs for you!
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