10 Exercises without weight, to stay strong, fast and ripped

10 Exercises without weight, to stay strong, fast and ripped 

By susigan on January 27, 2010
  0 jump_box_set_of_6
Jump! Today traveled a few miles on the treadmill or elliptical, forgotten our ancestors when they jumped. Yes jumping seems somewhat silly, but if you want strong, ripped legs, get faster, build muscle and better at sports that includes triathlon racing short, medium and long term. And best of all, no weight workout!

plyometric exercises plyometrics plyometric training
  What is it and how it will help me

Enter plyometrics and according to Wikipedia we find that our covers plyometrics training designed to produce fast, explosive movements, improve nervous system function and improve performance in a specific sport. OK, forget the science classroom Now, when we talk about plyometrics, what we are really talking about, and a series of exercises designed to develop the power, ie the ability of muscles to generate a lot of force in a short time .

Specifically, plyometric contraction or shortening cycle - stretching as often is mentioned, is a process where the muscle undergoes rapid stretching, followed by a brief transition period, followed by an explosive shortening in turn allows the muscles to produce one maximum force.

Recognizing that muscle power is determined by its strength in complete velocity (vel = D / t), one can expect that plyometric training can help you jump higher, run faster or hit harder ... ie move to a higher level in fitness

Although it is a fan of plyometric training, Noa think it's for everyone, or rather not at any time. You must be in good physical shape, with adequate strength, flexibility and proprioception (awareness of body to lay) .In addition, if you are starting recommend using a surface like grass and take it easy and possible with proper supervision a professional. But remember the impact it can provide progression so goes the grass is not a good suggestion.

Still with me? So let's go ahead with Plyometric lower body, if you have interest for the upper limb leave a comment about what you think of it.

Jumping squat

Begin in a squat position with thighs parallel to the floor and your arms will move forward and backward to maintain balance and to enhance the movement. maintain balance and the highest heels you can. Beginners should take the starting position before jumping again.

Stay tuned: Her feet must fall entirely on the ground and not just part of it. The main point is to break the fall with your back Complete three sets of 10 jumps.

Jumping Knee High

Start in a standing position. Jump and bending your knees toward your chest.

Stay tuned: Jump with both feet and try to keep the torso upright so that your knees are portraying him. and do not you go with your chest toward your knees. Cushion the fall is always important. Complete three sets of 10 jumps.

  Jumps on one leg

Start standing, raise one leg so that the thigh is parallel with the floor, then jump as far as you can. Beginners should switch legs after each jump. Complete three sets of 10 jumps per leg.

Jumps Zig Zag

With your feet side to side, jump from side to side. You should be jumping left and right (or vice versa) as if jumping over something, with equal attention to height and distance. Use your arms to help build momentum. Again, complete three sets of 10 jumps per leg.

The jump distance

(Like most, they can be dangerous if not done carefully and with a professional)

From one smooth motion, push the floor with your left foot and bring the leg forward with knee bent and thigh parallel to the floor. Extend right arm forward with your left leg comes through the swing and touch your left foot touches the ground. Next, the right leg with the opposite arm. Must maintain a minimum contact with the ground, should perform quick series make great strides to cover the greatest distance possible.

Toggled crouch jumping:

The best way to describe this particular exercise is: Make a short advance. make sure your feet are and are firm, and you mastered this well-balanced position. Bend your knees so that gets close to the ground and then jump into a quick motion switch legs again cushion the fall by bending your knees almost to touch the ground and jump again. Repeat for 20 jumps per leg

The next exercises require a box jump, or a sturdy step.

Leaps in Box

Standing in front of the box. Skip bringing your knees in front of his peito.Stand with feet together in front of chest. Go vertically to bring your knees towards your chest Hop back down and repeat for 20 jumps.

Side leaps

Begin standing next to the box with his feet in the distance of your hips. Bend your knees to a half squat and push to land softly on box. Repeat for 10 jumps on each side.
depth:
Start with your feet in the box. Skip to the floor, bending your knees cushion quickly and jump again, the secret is to keep minimal contact with the ground in the fall. Repeat 20 times.