Many people want to have the beautiful and tightened body. At all times sports activities were the main means of achievement of beauty of a body.
However, in the modern world not all have an opportunity to carry out daily till several hours in gyms. The reason is banal — a lack of time.
Relatively recently there was a new sports technique which occupations within 1 hour of everything few times in a week allow to achieve desirable results. It is called a pliometrika. Let's consider, what is it, than this technique and of what exercises it consists is useful.
What is a pliometrika
Pliometrika is the complex of gymnastic exercises which arose in the 80th years of the last century. Its feature is the high intensity of performance of physical exercises and use at the same time of explosive, sharp movements.
Thanks to the similar equipment the effect of loading of muscles is reached for the minimum time. The name "pliometrik" was thought up by the American runner-stayer Fred Wilt.
At a joint training of the American and Soviet track and field athletics national teams he paid attention that preparing for a competition, the Soviet athletes carry out intensive jumps whereas Americans warmed up static extensions.
Whether you know? Initially pliometrichesky exercises were intended for a training of participants of the Olympic Games. Today this technique is available to everyone.
The Soviet national team at those competitions showed the best result, than American then Wilt began to consider that the unusual technique of warm-up of the Soviet athletes served as the reason for that.
Than pliometrichesky exercises are useful
The intensity of performance of pliometrichesky exercises brings the following benefit to an organism:
- increase in endurance of muscles;
- increase in physical force;
- growth of muscle bulk;
- relief of muscles;
- improvement of work of a cardiovascular system;
- improvement of coordination of movements.
It is important! That the pliometrika brought benefit, but not harm, it is necessary to carry out exercises under observation of the trainer (especially beginning athletes), before a training it is necessary to prepare and warm up all groups of muscles to avoid their traumatizing when performing sharp movements.
Contraindications and harm
Pliometrika has a number of contraindications. It does not recommend to engaged:
- to people with cardiovascular diseases;
- sick scoliosis and other curvatures of a backbone;
- to people with diseases of joints (arthritis, arthrosis);
- to asthmatics.
Pliometrikaya cannot also be engaged during infectious and catarrhal diseases and also at high temperature of a body.
Get acquainted with a set of exercises for development of force.
Set of exercises
Let's consider the main complex of high-speed pliometrichesky exercises which even beginners will be able to execute.
Jumps on a support
When performing this exercise the knees are not unbent. The head keeps exactly. It is necessary to look before himself. On a support it is necessary to jump a sharp push. It is necessary to go down from a support a usual step.
Jumps through barriers
The head keeps exactly, as well as when performing the previous exercise. When performing a jump of a leg rise a little up. After a jump of a leg become straight. It is impossible to land on direct legs at all.
Frog
This exercise is similar to a jump on a support. The difference is that after a jump of a leg become straight. Then it is necessary to jump off in a starting position. Hands during all exercise remain bent in elbows and do not change the situation.
Attacks in a jump
At first the classical attack becomes: both legs are bent in knees at an angle of 90 degrees. A sharp jump position of legs changes. For this purpose it is necessary to make a start from a floor both legs and in the top point of a jump to change position of legs.
Byorp
It is one of the heaviest tasks. An initial position, as for push-up from a floor. Then knees are tightened by breakthrough to a thorax then the body is straightened, cotton hands over the head becomes. After that all movements repeat upside-down to an initial position of push-up from a floor.
Push-up with a separation of hands
Initial position, as in byorp. Difference of this push-up from usual push-up from a floor that when the body is in the lower point, extension of hands needs to be made a push that hands came off a floor. For complication it is possible during a separation of hands from a floor to try to make cotton.
Climber
Initial position, as for push-up from a floor. One leg is tightened to a breast. Then in a jump the position of legs changes.
Push-ups of the spiderman
Initial position, as for usual push-up from a floor. At push-up of a hand are displaced by breakthrough on diagonal. At the same time the leg from the hand moving back is tightened to a breast. Then sides of a body change. Beginners cannot tear off hands from a floor when performing exercise.
Rules of holding pliometrichesky trainings
Considering intensity of loadings in a pliometrika, it is very important to follow the basic rules of their carrying out accurately:
- It is impossible to start an active phase of a training without warm-up;
- The intensity and the number of pliometrichesky occupations need to be increased gradually: it is necessary to begin with one occupation a week, duration of each approach should not exceed 30 seconds.
- Trainings at beginners have to be held under obligatory observation of the trainer.
- Occupation duration even for experienced athletes should not exceed 1 hour.
We advise to esteem about what to do if muscles after the training hurt.
Pliometrika allows to keep good physical shape, spending at the same time for trainings rather small time. However it is necessary to start occupations pliometriky only if you have sufficient physical training.
The high intensity of trainings which will seem to the unprepared person very difficult is the reason of it and will even be able to do harm.