Plyometric Exercises – Fat Burning Exercises

Plyometric Exercises :

Plie Squat Jump

This exercise can strengthen the abdomen and legs. Squat down with your legs shoulder-width apart and your arms around your chest. Now jump and click on your heel before landing. Try to reach the maximum height and repeat for 30 to 4 seconds.

Double jump

Start with a squat with your legs apart. Jump forward with your right leg, then put it in a lunge position. Jump again and land in the same squat. Repeat this exercise with your left leg for 45 minutes, which is enough to exercise your abs, legs and buttocks.

Pop-Up

Lie flat on the floor with palms facing chest and toes facing inward. Bend and squat down with your left foot in your hands. Now proceed in the reverse order. This posture is suitable for all parts of your body, shoulders, triceps, abs, buttocks and legs, making it a perfect exercise.

Plank-Straddle Hop

Stand on the board with your feet apart. Use your legs to stretch your heels into a V shape. Then stretch your feet into a plank position. Do this for 30 to 45 seconds. You can repeat this process for 30 seconds. It acts on the abdomen and lower abdomen.

Plyometric Push-ups

It’s like a normal crunch. Unless you have to leave the ground until your hands no longer touch the ground. Try to reach the maximum altitude and land again with the palm of your hand. It is recommended that you do not clap your hands when you are not on the ground, as this will cause injury. Especially if you are a beginner.

Box Jumps

Maybe this is what you did when you were a kid. Find the box and consider the strength and height of the box. Jump into the box, squat down, jump into the box, and return to the ground. Repeat this sequence for best results.

Broad Jumps

The wide heel is the power to increase the strength used in the quadriceps and gluteus maximus exercises. Squat down first, with your feet shoulder-width apart. Jump with the power of your whole body. Lie flat on the floor and repeat until you are done. You can do it in a group of 20 people.

Skater Jumps

Skating jumps can improve quadriceps and gluteal muscles and increase lateral strength. Start with a squat, make sure your legs are closed, and put most of the weight on your right leg. Push your right leg in the opposite direction, then use your left hand to slowly repeat to the left

Lateral Lunge

Side lunge is a basic exercise. But it is very suitable for strengthening and conditioning the buttocks, abdomen and legs. This is the best exercise to increase sweating without the risk of injury. It’s hard to be in the right place.. So we must fight hard.

On Box Jumps

Find boxes, chairs, or anything you can jump on. Stop in front of the object and blow it out. repeat. There are several ways to do this exercise.. You can try to place a shorter object and skip it without bending your knees as much as possible. Or you may have a large object that forces you to jump better when you bend your knees. Choose the ideal height for your subject. For this exercise, repeat 3 to 8 times in each group.

Paused Jump Squat

Place the barbell at 10% to 15% of the maximum squat and hold it by your shoulders, as if you were about to Squat until your thighs are almost parallel to the floor. Explode and jump as much as possible. This is an advanced exercise. Therefore, be careful when repeating each set 5-10 times in this exercise.