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30.10.2013
Push-upsThe most famous, most legendary, most effective, and winner of the best calisthenic exercise goes to…the Push-Up! DipsDips are a calisthenic exercise you perform by using support equipment and bending the arms at the elbows to lower and raise the body.
Plyometric ExercisesPlyometric Exercises are an advanced form of calisthenics exercise which involves high-intensity, explosive muscular contractions.  It uses high intensity techniques to develop athletic power, especially strength and agility, to improve performance in various sports such as basketball, football, soccer, rugby, track and field, gymnastics, martial arts, etc.
Plyometric Exercises are an advanced form of calisthenics exercise which involves high-intensity, explosive muscular contractions.  It uses high intensity techniques to develop athletic power, especially strength and agility, to improve performance in various sports such as basketball, football, soccer, rugby, track and field, gymnastics, martial arts, etc. Training plyometric exercises makes the muscles reach maximum strength in the shortest amount of time.  So, muscle strength and power equates to more speed and explosiveness!
To get the best out of plyometrics you should have some adequate physical conditioning before attempting to perform the intense exercises.  It is recommended that athletes planning to embark on a progressive plyometric-conditioning program begin with low-intensity exercises and gradually progress to more intensive exercises. Push ups – clapping in between your pushups… except you clap your hands behind your back!
Plyometric drills and exercises are an advanced training technique that should only be performed under the guidance of those with knowledge and experience with these types of exercises. While lower body plyometrics is effective for increasing speed, jumping height and strength, our previous article found that Olympic style weight lifting is even more effective (particularly for jumping height).
The added resistance to regular plyometric exercises is a great addition for intermediate trainees. Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. Plyometric exercise includes explosive, high intensity jumping exercises that increases athletic performance and helps in reducing weight by speeding up metabolism. Plyometric workouts involve fast, powerful movements and are an effective exercise for losing weight and increasing lean muscle mass. Plyometric exercises form an important part of training for power athletes and sportspersons who require a lot of energy and endurance to boost energy and speed.
Plyometric exercises are high intensity exercises that increase the heart rate, speed up metabolism and help burn calories faster.
Strength training in combination with intense cardiovascular exercises like plyometric is the best and most effective way of getting a lean, muscular body and burning calories. Squat jumps are high intensity exercises that induce the burning of fat stored in the tissues and increases energy and stamina.
Stand straight with your hands clasped in front of your chest and your legs shoulder width apart, lower in to a squat and jump up as high as you can while bringing your feet together in midair and land on the squat position. Although double jumps are a bit complicated, yet its effectiveness in burning calories makes it an ideal exercise for weight loss.
Scissor jumps are one of the most effective core strength building exercises that help in improving the power of the most important muscles of the body. Stand straight with your left foot forward and your right foot back, your right arm forward and left arm back. This simple exercise is easy to do but helps in toning the abdomen, butt and leg muscles effectively. The box jump is more effective than leg presses and leg extensions in working out the leg muscles. The Plank hop is a full body workout that helps in toning the shoulders, arms, abdomen, hips, quadriceps and hamstrings.
Start off with the plank posture, hop your feet to form a V and then hop back to the start position, and straighten your arms to raise your torso up from the floor, come back to the plank pose by lowering your arms. Pop up is one of the most difficult plyometric exercises that people love to hate, but its effectiveness in speeding up calorie burning and weight loss makes it a popular exercise in power training.


Lie down on the floor on your stomach and place your palms at the side of your chest, toes curled under. Straddle jump is much like box jumps and helps in improving speed and strength of leg muscles. Stand straight with your feet on either side of a low bench that is 2.5 feet wide with your hands bend and held in front of your chest.
Last but not the least comes the skaters move that is not difficult to perform and is indeed a fun way of toning your legs. Stand straight and bring your left leg behind you, the left foot touching the ground, now bend your right knee a bit to lower your hips and leap off slightly as you bring your left leg forward and land softly on the balls of your right foot placing it behind your left foot.
Start off with the 7 days GM diet plan to jump-start your weight loss and then follow the 1200 cal diet plan along with 1 hour of exercise daily.
The high-intensity routine involves exerting maximum muscle force in short bursts and was first used by athletes looking to build athletic power ahead of track and field events.
By Mark Jellison, CSCS, SFG Are you looking for fun, quick, and challenging exercises that will increase the intensity of your workouts?
Lateral plyometric jumps are advanced exercises that can be used to develop power and agility.
Not only can athletes use plyometrics to break the monotony of training, but they can also improve their strength and explosiveness while working to become more agile. They are fundamentally calisthenic exercises bundled together within a short time frame and when done properly by participating individuals the results are dramatic.
High intensity exercises such as calisthenics and plyometrics are extremely common in circuit training that increases strength, speed and muscle power.
It also helps in improving athletic performance, increasing endurance and can be adjusted to specific needs. And the best thing is plyometric exercises helps in burning calories throughout the day even when you are resting. The intense and powerful moves of plyometrics enhance muscle power and increase the strength of arms and legs that not only boosts athletic performance, but also reduces the risk of injuries. It targets the stubborn and difficult to lose flab of the tummy and helps in toning the hips and legs.
Jump up as high as you can from the squat position and land in a lunge position with your right knee bend and your left foot placed forward, jump up from the lunge position and land in a squat position.
It helps in toning the abdomen and giving you a lean look by reducing inches from the entire body.
Now jump  up as high as you can in the air and swap your hands and legs instantly like a scissor so that your right foot and left arm comes forward and left foot and right arms goes back. Stretch out your left leg and bend your left knee to lower your body from the waist towards the floor while keeping your right leg unbend, touch the floor in front of the left foot with your right hand while placing your left hand on the left thigh. It also helps in improving muscular agility, speed and strength so that you can do more strenuous exercises without injuring yourself. It not only tones the muscles of the lower body, but also helps in shaping the muscles of the upper body. Place your feet shoulder width apart and come to a squat position and immediately jump onto the stepper and land softly in a squat position on the balls of your feet, jump off the stepper and land in a squat position.
It helps in working out several muscles at a time and helps in developing stamina and increasing strength. Lift up your body with a push up and jump to your feet with your right foot placed forward and your left foot behind, in a squat position and your hands in front of your chest.
It works out the inner thighs, hip flexors and calf muscles.  It also helps in building lean muscle tissues and burning fat in an effective manner.


Push your hips back and come to a squat position and in one movement jump off the ground and land on the bench in a squat position.
Repeat the same movement in reverse direction immediately as fast as you can and continue for 1 minute which makes 1 set. She has done her masters in English and has done her graduation from Banaras Hindu University. The history of plyometrics dates back to the 1970’s during which Russian bio-mechanist and sports trainer Yuri Verkhoshansky came up with the concept of stretching and contracting of muscles for increasing power which is the basis of plyometric workouts.
The rapid muscle stretch-shortening cycle involved in plyometric workouts function effectively in increasing power and speed. It increases the growth of lean muscle mass and maintenance of muscles requires more energy compared to fat therefore, leading to increased calorie burning. The best thing about these workouts is that it doesn’t require expensive exercising equipment.
It speeds up the heart rate and helps in burning more calories compared to traditional squats. It is a complete leg exercise that works out both the inner and the outer thighs, calves, hamstrings and glutes. Repeat it again in succession as fast as possible and continue for 40 seconds which forms 1 set. Return to the starting position immediately and push up again to land in a squat posture with your left foot placed forward and your right foot behind. Now, jump off the bench and repeat it again as fast as you can for 40 seconds at a stretch which makes 1 set.
The constant extending and contracting of the muscles and tissues help in improving strength and burning calories more effectively.
It is best to start off with light, low intensity exercises and gradually increase the pace and difficulty as you increase strength. All you need is an aerobic stepper or a hardy bench and you are good to start off with your intense exercise session.
Pls suggest me something which would show immediate, drastic results to get out of the depression. Keep your elbows tucked in at a 45-degree angle from your torso to activate more of your triceps, the backs of your upper arms.
Allow your elbows to move slightly away from the sides of your body if you are a beginner or if you want to keep the focus on your pectoral, chest, muscles. As your strength improves, increase the number of sets and add one minute of rest in between sets. If the clap pushup is too challenging, simply lift your hands one to two inches off the floor. If you need more of a challenge, move your hands closer when you land after the clap and then farther apart after the next clap. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College.




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Comments to “Best plyometric exercises for upper body”

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