Fitness enthusiasts are always ready to learn the best techniques for keeping fit. Plyometrics is one of the best exercises you can incorporate into your fitness program. can help you develop speed and power, wakes up your nervous system before your workout and helps you recruit more motor units and muscle fibers. This allows you to build more muscle and burn more calories to lose belly fat. The only caveat? Although plyometric exercises provide tremendous benefits, they are often timed incorrectly in HIIT classes and other circuit training studios.
Many fitness establishments have their students perform multiple reps and sets, often as fast as possible within a certain amount of time. However, when it comes to performing plyometrics, they should be done in a controlled environment, focusing on exploding and getting as much power out of the movement as possible while practicing safe landing mechanics. Doing them this way will keep your joints healthy, pain-free, and injury-free.
If you’re new to plyometrics and want to start including them in your workouts, here are four moves that are a great starting point. Check them out below and get ready to lose belly fat fast. And then don’t miss out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Begin vertical jumps by getting into an athletic stance position with your feet shoulder-width apart. Keeping your chest up and your core tight, kick your hips and arms back as you drop into a quarter squat, then reverse the movement and jump as high as you can with your arms up. Land softly in a mini squat and reset before doing another rep. Perform 8 to 10 repetitions.
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If you’ve never boxed before, make sure you’ve mastered the squat form first and start with a low box. Start facing a box or bench just an arm’s length away. Keeping your core tight, swing your arms back and sink into a squat, then immediately jump up and jump onto the box, landing softly. Hold the landing with your knees straight, then lower yourself back down before doing another rep. Complete 5 to 8 repetitions.
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For the next exercise, grab a giant medicine ball and place your feet shoulder-width apart. Keeping your chest up and core tight, bring the ball over your head to the side in an arc, hitting the ball hard against the ground. Flex your abs as you do this, then catch the ball and bring it over your head in the other direction.
Go back and forth until all reps are done on both sides. Complete 8 repetitions on each side.
Begin this chest pass by grabbing a giant medicine ball and lying on your back with your legs fully extended. Hold the ball against your chest with your elbows and forearms on the ground. Perform an explosive chest pass in the air, throwing the ball as high as you can. Catch the ball and reset before doing another rep. Perform 8 to 10 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
