Thursday, August 23, 2007

Increase Muscular Power

Current Weight: 217 lbs.
Body Fat: 29.5%
Exercise Tip 9: Plyometrics

While increasing muscle power does not directly relate to weight loss, if you are working out in any method in order to gain muscle mass, you will lose weight over time. Plyometrics are designed to increase power, which is strength over time, instead of simply overall strength. What this means is how fast you can contract the muscles. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.

The best way to increase contraction time is to practice the movement. This is why martial artists perform the same punch thousands of times, to increase the speed of that punch. The same is true of most any sport, the more you practice the movement, the faster the contraction of the muscles can become.

Caution: Consult a physician before engaging in plyometric exercises. The explosive movements involved in plyometric exercises are intense and should only be performed by well-conditioned individuals. Additionally, children who are still growing should not participate in plyometric exercises as explosive, repetitive movements can be damaging to growth plates.

Exercises
Clapping Pushup - Similar to the regular pushup, but push upward so fast as to raise the upper body and hands off the ground, clapping the hands together before returning them to the ground.

Two Foot Ankle Hop - Keeping your feet together and remaining in one place, hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land. Perform on one foot, alternating after each set, for increased difficulty and to also work your balance. Perform with a jump rope for increased difficulty and also to work on your timing and rhythm.

Step Jumps - Using stairs, or sturdy boxes, crates, or even stepping exercise steps, step down from one step then immediate jump back up. Increase the height of the step/box for added difficulty.

High Jumps - Squat down until your thighs are parallel to the ground, then explode upward, reaching with alternating hands. Repeat immediately upon landing.

Sprints - Sprinting is a plyometric exercise, the weight of your body coming down on each step is loading your hamstring.

Medicine Ball Throw - Hold the medicine ball to your chest, then using only your arms, push the ball forward as fast as you can. If you have a partner, pass it back and forth. For added difficulty, start with your backs to one another and twist your body, alternating right and left.

24 comments:

Anonymous said...

Greetings! This is my 1st comment here so I just wanted to give a quick
shout out and say I truly enjoy reading your posts.
Can you recommend any other blogs/websites/forums that deal with the same
subjects? Thanks a lot!

Also visit my weblog; Sytropinsite.net

Anonymous said...

Hi Dear, are you actually visiting this website on a regular basis, if so afterward you will without doubt obtain pleasant experience.


My web page: Lifecell South Beach Skin Care

Anonymous said...

Hello colleagues, how is everything, and what you desire to say about this piece of writing, in my view its really remarkable designed
for me.

My webpage :: raspberryketonereviewnow.com

Anonymous said...

Howdy! I understand this is kind of off-topic however I had to ask.
Does operating a well-established blog like yours require a
large amount of work? I'm brand new to writing a blog but I do write in my diary every day. I'd like
to start a blog so I can easily share my experience and thoughts online.

Please let me know if you have any kind of ideas or tips for brand new aspiring bloggers.

Thankyou!

Also visit my page ... Diet Patchs

Anonymous said...

Hello are using Wordpress for your site platform? I'm new to the blog world but I'm trying to get started and set up my own.

Do you require any coding knowledge to make your own blog?
Any help would be really appreciated!

Here is my web site; diets that work fast

Anonymous said...

Hi superb blog! Does running a blog similar to this take a lot of work?
I've no understanding of programming however I had been hoping to start my own blog in the near future. Anyhow, should you have any ideas or techniques for new blog owners please share. I know this is off subject nevertheless I just wanted to ask. Cheers!

my web-site: http://mails-world.com/blogs/entry/The-Way-In-Which-To-Choose-A-Load-Loss

Anonymous said...

Howdy! This post couldn't be written any better! Reading through this post reminds me of my old room mate! He always kept chatting about this. I will forward this write-up to him. Pretty sure he will have a good read. Thank you for sharing!

My site ... exercises to improve Vertical jump

Anonymous said...

There's definately a great deal to learn about this issue. I like all of the points you have made.

Feel free to visit my blog :: http://betaforcemuscleblog.com

Anonymous said...

My spouse and I stumbled over here coming from a different web
page and thought I might as well check things out. I like what I see so now i am
following you. Look forward to looking over your web page again.


My webpage: los angeles criminal defense

Anonymous said...

What's up to every body, it's my first go to see of this website; this weblog contains amazing and truly good
information for visitors.

Look at my web page :: elhawanem.com

Anonymous said...

great post, very informative. I ponder why the other specialists of this sector do not understand this.
You must proceed your writing. I'm sure, you've a huge readers' base already!

Feel free to visit my web-site :: exercises to improve vertical jump

Anonymous said...

Hi, all is going nicely here and ofcourse every one is sharing data, that's actually fine, keep up writing.

Feel free to visit my webpage: http://www.dentalheathatlanta.com

Anonymous said...

Excellent post. Keep posting such kind of info on your page.
Im really impressed by it.
Hi there, You've done an excellent job. I'll certainly digg it and for my part recommend to my friends.
I'm sure they'll be benefited from this web site.


Feel free to surf to my webpage ... exercises for vertical

Anonymous said...

What i do not understood is in fact how you are not actually a lot more neatly-preferred than you may be right now.
You're very intelligent. You recognize thus considerably in terms of this topic, produced me in my view believe it from a lot of varied angles. Its like women and men don't seem to be interested unless it's one thing to accomplish with Lady gaga! Your personal stuffs great. At all times deal with it up!

Also visit my blog: Charleston B&B

Anonymous said...

We are a group of volunteers and opening a new scheme in our community.
Your web site provided us with valuable information to work on.

You've done an impressive job and our whole community will be grateful to you.

Here is my website: exercises to improve Vertical

Anonymous said...

Hi, I believe your web site could be having web browser compatibility issues.
When I look at your site in Safari, it looks
fine however, when opening in Internet Explorer, it
has some overlapping issues. I merely wanted to provide you with a quick heads up!
Apart from that, fantastic website!

Look into my web page - toasters

Anonymous said...

Hi, I believe your web site could be having
web browser compatibility issues. When I look
at your site in Safari, it looks fine however,
when opening in Internet Explorer, it has some overlapping issues.
I merely wanted to provide you with a quick
heads up! Apart from that, fantastic website!

Review my site; toasters

Anonymous said...

I really like it when individuals come together and share opinions.
Great blog, continue the good work!

Have a look at my webpage - workouts to increase vertical leap

Anonymous said...

It's a pity you don't have a donate button! I'd without a doubt donate to this fantastic blog! I suppose for now i'll settle for book-marking and adding your RSS feed to my
Google account. I look forward to new updates and will talk about this site with my Facebook group.
Talk soon!

Also visit my web-site - workouts to improve Vertical leap

Anonymous said...

whoah this weblog is magnificent i really like studying your posts.
Stay up the great work! You realize, a lot of individuals are searching around for this
info, you could help them greatly.

Feel free to surf to my site: Www.Tonystainsbury.Co.Uk

Anonymous said...

What i do not realize is in truth how you're not actually much more well-appreciated than you might be right now. You are so intelligent. You realize thus considerably in terms of this topic, made me individually believe it from so many various angles. Its like men and women aren't fascinated except it is one thing to do with Woman gaga!
Your personal stuffs excellent. Always deal with it up!


My blog :: vertical jump workouts

Anonymous said...

What a material of un-ambiguity and preserveness of valuable knowledge
regarding unexpected feelings.

my blog; vertical jump exercises

Anonymous said...

Hi, this weekend is fastidious for me, for the reason that this occasion i
am reading this impressive informative piece of writing here at my home.


Feel free to surf to my web page - Weight loss diet For Women

Anonymous said...

We stumbled over here from a different website and thought I should check things out.
I like what I see so i am just following you.
Look forward to looking over your web page yet again.

Feel free to surf to my page; best diet for fast fat burn ()