Plyos Firm Mus­cles & Rev Your Speed

Shape (Malaysia) - - Get FIt -

There are many ways to get a great sweat, but ply­o­met­rics have an X fac­tor that a lot of other work­outs don’t: Mak­ing you su­per­sculpted and very ag­ile. Be­cause ply­o­met­rics gen­er­ally re­cruit the fast-twitch fibers in your mus­cles—the same ones you use for sprint speed—and train the ner­vous sys­tem to be more ef­fi­cient at re­cruit­ing those fast-twitch fibers, the ex­er­cises are key for tap­ping greater force from your mus­cles. In fact, a new study in the Jour­nal of Sports Sci­ence and Medicine found that fe­male vol­ley­ball play­ers who did twice-a-week ply­o­met­ric work­outs (25 to 40 min­utes of plyo drills—for ex­am­ple, ex­plo­sive moves like jumps) sig­nif­i­cantly im­proved their sprints, but those who did other con­di­tion­ing did not. That means your plyo reps are do­ing dou­ble duty, mak­ing you firm up and faster too. We’ve got the ideas you need to el­e­vate your squats, lunges, and planks with th­ese ply­o­met­ric vari­a­tions, at right, from Jesse Jones, the pro­gram di­rec­tor for Base­camp Fit­ness in Santa Mon­ica and other Cal­i­for­nia lo­ca­tions. Swap them in as high-in­ten­sity in­ter­vals in your rou­tine, or try the drills and videos on th­ese pages to net all the plyo ben­e­fits.

Newspapers in English

Newspapers from Malaysia

© PressReader. All rights reserved.