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6 Plyo box Exercises For All Fitness Levels - Effectively Tones Body

Madhura Mohan

Posted on May 05 2022

plyometric workouts
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ant to improve athletic performance, coordination, agility, strength, and promote fat loss? All these can be achieved by using a lot of equipment right? Well, that’s not right!

In this blog, we’ll introduce you to the trendiest ‘plyo box’ with which you can aim for all these fitness goals in one equipment.

 

PLYOMETRIC EXERCISE

The term ‘plyometrics’ was coined by Fred Wilt and this exercise form was initially adopted by Soviet Olympians in the 1950s. The term plyometric is a combination of Greek roots, plio means to increase and metric means to measure.

Plyometric exercises use the stretch-shortening cycle to generate quick powerful counter-movements. Plyometric exercises involve a jumping or explosive movement in which your muscles are loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action to reach the maximum muscular power in a short duration.

While regular strength training involves long, slow movements to increase muscular strength and mass, plyometric training involves quick, explosive movements to increase muscle power and endurance. A plyometric box is in short referred to as a plyo box. It is a sturdy platform that forms the basis of an effective plyometric routine. Plyo box will leverage your bodyweight to aim for athletic and strength training.

 

Also Read: 10 Best Stability Ball Exercises For A Full Body Workout

 

BENEFITS OF PLYOMETRIC WORKOUTS

plyometric exercise

Short, fast muscle contraction that plyometric exercise involves will generate the efficiency of the neuromuscular system and improves your muscle power by quickly converting muscular strength into speed.

Plyometric workouts improve the athlete’s ability to apply more force, more rapidly, and allow them to generate maximal force that can be transformed into sports like basketball, tennis, athletics, sprinters, high jumpers, and other sports that involve explosive movements.

Stimulates elasticity of muscles, builds endurance, increases cardio fitness, activates most muscles, helps maintain balance, coordination and burns calories.

Plyometric exercise requires your arms, legs, hips, shoulders, and core to remain in sync with one another.

 

Also Read: 15 Minutes Skipping Rope Workout For Fat Loss

 

Check out some highly effective plyobox exercises listed below.

Perform10-15 repetitions of each exercise and try to complete 2 sets of each. Slowly increase the duration, and intensity of the exercises as you get stronger and more comfortable with the workouts.

 

BOX JUMP

box jump with plyo box

1. Find a plyo box that is sturdy and of a good height to get started.

2. Stand in front of a plyo box with your feet shoulder-width apart.

3. Bend into a quarter squat until you feel your glutes and hamstrings working. 4. Swing your arms back, tighten your core as you jump up on the box in an explosive way.

5. Land softly in a squat position.

6. Jump back down on the ground landing softly with your knees bent to help absorb the impact.

     

    Also Read: 10 Best Warm-Up Exercises To Do Prior To Your Workout

     

    STEP-UPS

    step ups with plyo box

    1. Stand in front of the box, and step onto the box with one leg by planting your right foot firmly on the box.

    2. Hop and switch your feet (step back down) by placing the alternate leg on top.

    3. You can perform this exercise either by alternating feet or focusing on one side before working on the other.

    4. Do a count of 20 step-ups on each side to keep your workouts balanced.

     

    Also Read: Jumping Jacks – The Fun Way To Work Your Whole Body

     

    TRICEP DIPS

    tricep dips plyometric workouts for arm strength

    1. Facing away from the plyo box, place your hands on the box with the heels of your hand close to the corners of the plyo box.

    2. Your body should hover above the ground with your legs fully extended in front of you.

    3. Slowly bend at the elbow and descend your body down contracting the triceps to support the weight as you dip down.

    4. Stay close to the box when you come down.

    5. Drive your arms back up to a straight elbow position.

     

    Also Read: Top 10 Body Weight Exercises For Strengthening Knees

     

    BULGARIAN SPLIT LUNGE

    bulgarian squat plyometric workout

    1. Stand in a lunge position by positioning the foot of your right toe on top of the box behind you and keeping the left foot forward flat on the ground.

    2. Dip towards the ground allowing your rear knee to almost hit the ground.

    3. Push yourself up through the front leg and move back to the initial position.

    4. Complete 15-20 reps on one leg, then switch and repeat on the other leg.

    5. You can hold a kettlebell, or dumbbell in your hands to make the workouts more challenging.

     

    INCLINE PUSHUPS

    incline pushups plyometric training

    1. Start in an incline position with your arms outstretched, hands-on top corner of the box about shoulder-width apart.

    2. Lower the torso towards the box by bending the elbows to perform a pushup.

    3. Push yourself back to a straight arm position keeping your back, core, and legs engaged.

     

    No complicated techniques, no difficult equipment, plyometric training combines strength training with cardio, offering the best of both worlds…

     

    Plyometric exercises can build muscles, burn fat, improve body balance, coordination, boost neuromuscular endurance and improve your athletic performance…

     

    Also read: What Are Burpees? How To Do Burpees The Right Way?

     

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