Here’s an approach to exercise that involves using explosive movements to give you a total body workout.
Sometimes referred to as “jump training,” plyometrics will get your body seriously in shape. The benefits for caveman workout enthusiasts are three-fold: you’ll see an improvement in strength, speed and agility. The moves take quite a bit of skill to master, but over time you’ll find the motions come naturally.
During your plyometrics routine, you will work out your muscles in two different manners. You’ll rapidly stretch the muscle during the eccentric phase and then shorten it during the concentric phase. Jumping is one of the basic movements that helps achieve this result.
Plyometric exercises get their inspiration from the way athletes move during sports. For instance, you’ll see a lot of the same range of motion used in volleyball, boxing and skiing. The explosive movements are major calorie burners with an estimated energy requirement of 350 calories per 30 minutes.
If you’re going to use plyometrics as part of your caveman workout plan, you should do the exercises about twice a week. Any more than that and you may put yourself at risk for injury. You should also consider a one- to two-week break from plyometrics every couple of months to give your body a chance to fully recover.
Another thing to remember about plyometrics is that warm-ups and cool-downs are essential. Warm up with some low-intensity cardio activity such as jogging. At the end of the workout, take a few minutes to stretch and lower the heart rate gradually.
One type of exercise you should put in your plyometrics routine is squat jumps. Enter into a low squat before jumping up out of the move, fully extending your hips, before landing back into the starting position.
Another type of jump to do is the standing long jump. Swing your arms back and then jump forward as far as you can go while moving your arms forward. Land on both feet.
You can also use a stable bench to do hops during plyometrics. Place your hands on top of the bench and then hop from one side to the other using both feet. As you hit the ground, enter into a low crouch before hopping to the other side.
Instead of counting reps, you will want to time each activity. Ideally, you should do a minimum of 12 exercises per session and time each set for at least 30 seconds.
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