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Pliometry, also known as jumping or plysis, are exercises in which the muscles
exert the maximum strength in short intervals of time, with the
objective of increasing power (speed-force). This training focuses on learning to move from a muscle extension to a contraction in a fast
or "explosive" way, communities.wiki as in the specialized repeated jumps.
[1] The pliometry is used mainly by athletes,
especially martial artists, velocists, arms fighters and jumpers,
[2] to improve performance, [3] and are used in the fitness field to
a much lower degree. [4]
Pliometry includes explosive exercises to activate the rapid response
and elastic properties of the main muscles. It was initially adopted by the Soviet Olympic athletes in the
1950s and then by athletes from around the world.
[5] Sports that use pliometry include basketball, tennis, badminton,
squash and volleyball, as well as the various football codes.
[6] The term "pliometry" was coined by Fred Wilt after seeing the Soviet athletes prepare for their track and field events.
[7] He started a collaboration with Coach Michael Yessis to promote pliometry.
Since its introduction in the early 1980s, two forms of pliometry
have evolved. In the original version, created by Russian scientist Yuri Verkhoshansky, it was defined as the shock method.
[8] [9] In this, the athlete would fall from a height and experience a "shock" when landing.
This in turn would lead to forced eccentric contraction which then immediately changed to concentric contraction when the athlete jumped up.
The landing and takeoff were executed in an extremely short period of time, in the range from 0.1 to 0.2
seconds. [9] Explosive pliometry describes the approach originally created by Verkhoshansky.
[3] He experimented with many different exercises, related resource site but the depth
jump seemed to be the best steroid cycle for cutting to double the forces in landing and take off.
The second version of pliometry, seen in the United States, drivenostalgic.com implies any form of leap regardless of the time of execution.
The pliometric term is a combination of Greek roots that means increasing the measure — plio- means "more" and metric means "longitude".
Plyo- comes from the Greek word plythein, which means "increase."
Plio is the Greek word for "more", and metric means literally "measure." [10]
History
Fred Wilt, a former U.S. long-distance Olympic corridor.
U.S. , He is attributed to having coined the
term pliometry. He admits that it is not a very good term,
but it was the best steroid for mass thing that
occurred to him after seeing the Russians run jumps in their warmings before his event
on track and field. I couldn't understand why
the Russians were making all these leaps while the Americans were doing multiple static stretching, but I firmly believed it was one of
the reasons they were so successful in many events.
[7] Since its inception in the early 1980s, the term pliometry gained greater popularity and is now well established.
When Fred Wilt learned about Michael Yessis' work in the field of Russian training methods, they
quickly joined to help spread information about pliometry.
In collaboration with Yessis, who visited and worked with Verkhoshansky [11] in the Soviet Union in the early 1980s, pliometry gradually spread in the US.
U.S. Yessis brought this information about pliometry to the US.
U.S. And extreme muscle enhancement in the following
years he could create even more ways to use this method to train and improve explosive power.
Pliometry (the shock method) was created by Yuri Verkhoshansky in the late 1960s and early 1970s.
[9] Since then, the pliometry shock method is still being practiced steroids to lose weight and get cut improve athletic performance
so it seems to be a relatively limited number of athletes.
These famous athletes who used steroids still make deep
jumps, the key exercise in the shock method, click through the next internet site according to the guidelines set
by Verkhoshansky.
Most athletes run simple and complex jumps and call them pliometry instead of jumping training as it
was called in the past. This includes the depth leap that was executed differently than that recommended by Verkhoshansky.
This way of jumping training is very popular, but pliometry is a
fashion word for all kinds of jumps, regardless of the time it takes
to run the jump. Its use is so widespread that it is even possible
to find described reflections as pliometrics.
Due to the wide use and attractiveness of the term pliometry, the true meaning of pliometry as developed by Verkhoshansky has been largely forgotten. Verkhoshansky was well known and substance from which turinabol steroid
hormones are made (jbhnews.com) respected around the
world both in the scientific and [https://jbhnews.com/kreatin-nutzen-und-gesundheitsrisiken/100438/ health risks of anabolic steroids coaching spheres. He was relatively unknown in the United States except for some of his articles that were translated and published in Soviet Sports Review, later called Fitness and Sports Review International.
In addition to creating the shock method, Verkhoshansky is attributed to the development of the concept of stretching-cutting muscle contractions and the development of specialized force exercises (dynamic response). Pliometry, or more specifically the shock method, is considered a form of specialized force development.
Before undertaking pliometric training, it is necessary to distinguish commonly called pliometric jumps and true pliometric jumps, as exemplified in the depth leap that is illustrative of the shock method. When you have almost any concerns relating to exactly where and tips on how to make use of winstrol cutting cycle (jbhnews.com), you'll be able to email us from our own page. Since its inception in the former Soviet Union as a shock method, there have been other forms of pliometric exercises created by Yessis that do not involve jump exercises. For details and illustrations of these exercises, animal test stack refer to "Explosion Carrier" [12] and "Explosion Pathmetry".
[3] These exercises involve the concept of stretching-cutting that underlies the shock method.
Exercises
♪ Squat jump (feeding chair, jumping chair): combination of
jump (not to be confused with tuck jump) and how to tell if someone uses
steroids seal. Put in cradles and then jump off the ground
as high as possible, with extended and vertical legs.
[13]
♪ Pledge with folds (jump with folds, anavar steroid results jump with knees): with feet
separated to the width of the shoulders, jump, step your
legs in, remove them and nida gel land. [13]
♪ Tuck squat jump: combination of tuck jump and squat jump.
Get on your knees, where do people get steroids jump, raise your knees before landing again.
♪ Side jump: how long does steroid withdrawal last from a stand position, jump side by side.
[13]
♪ Power balance: in each jump, lift the upper leg as high as possible.
[13]
♪ Alternative leg jump: run with long steps, emphasizing
suspension time. [13]
♪ Box Jumps: Jump inside and out of a large box
of 18" or more. [13]
♪ Vertical depth jump: starting from the top of a box, jump down and backward as quickly as possible. [13]
* Pliometric flexions (pliometric flexes) : performs a bending, but exerts enough strength up to lift the hands and body of the floor. [13]
♪ Wide balance (length balance).
♪ Lucium balance. [ required quote ]
♪ Jump to ants (similar to the split jumps used by dancers, gymnasts and skating artists).
♪ Stomach jump
Method
In the depth jump, the athlete experiences a crash when landing in which the hip, knee and ankle extender muscles suffer from a powerful eccentric contraction. In order for muscles to respond explosively, the eccentric contraction quickly changes to the isometric (when the movement stops down) and then to concentric contraction in a minimum period of time. [14] This allows the athlete to jump up as high as possible.
In the eccentric contraction, the muscles are involuntarily prolonged, while in concentric contraction, the muscles are shortened after tightening. Most of the stretching and shortening takes place in tendons that bind to the muscles involved instead of in the muscles. To run the deep jump, the athlete stops on a raised platform, usually not more than 20 to 30 inches (51 to 76 cm) tall, and then goes out and drops into a vertical path to make contact with the floor. The height used by most athletes is usually quite low in the early stages of training. The key is how high the athlete jumps in relation to the height of the takeoff platform. The technique and height of the jump are the most important at this time. As the body falls, the athlete consciously prepares the muscles for impact by holding them. The ground on which the athlete drops should be somewhat elastic, mainly to prevent injuries. By making contact with the ground, the athlete gently flexes the leg to absorb some of the force by security. However, the main role that muscles and tendons play is to support the force experienced in landing. This force resists in eccentric contraction. When muscle contraction is large enough, it is able to stop the downward movement very quickly.
This phase is sometimes called the amortization phase in which the athlete absorbs part of the force and stops the downward movement by the strong eccentric contraction of the muscles. The strong eccentric contraction prepares the muscles to change to concentric contraction explosively for takeoff.
When the athlete falls to the ground, the body experiences an impact when landing. The higher the height of the descent platform, the greater the impact force when landing. This creates an impact on the body to which the body responds suffering a strong involuntary muscle contraction to prevent the body from falling into the ground. This in turn produces a great tension in the muscles and tendons that then returns in an upward movement of return. The faster the change in muscle contractions, the higher the created power and the resulting height achieved. [9]
More specifically, the muscles and tendons are subjected to a stretch (excentric contraction) during the landing that is necessary to absorb part of the force generated but most importantly, to resist the force that is produced by the impact that occurs in the landing. The higher the impact (experienced forces upon landing), the stronger the eccentric contraction, which in turn produces even greater tension. This tension, which is potential force, is returned in the return movement when muscle contractions change to the concentric or shortening regime. [3]
However, for a maximum return of energy, a minimum time must pass from the time the force is received until it is returned. The longer the time is between receiving the forces and returning them, the less the return and the less the height that can be reached in the jump. Most of the lengthening and shortening occurs in the respective muscle tendons that have greater elasticity.
Another way of saying this is that the faster the change of the eccentric contraction to the concentric, the greater the force produced and the greater the movement of return. Switching speed is extremely fast, 0.20 seconds or less. For example, high-level velocists execute the change in the eccentric contraction that occurs when the foot strikes the ground at concentric contraction when the foot breaks contact with the ground in less than 0.10 seconds. In world-class velocists, time is approximately 0.08 seconds. The exact height of the platform used by most athletes in the depth jump should be less than 30 inches (76 cm) in the early stages of the training. Most athletes start at about 12 inches (30 cm) after a jump training. Then they gradually work up to 20 inches (51 cm) and then up to 30 inches, depending on how well the jumps are executed. The main criterion is that the athlete jumps as high as possible in each jump.
If the athlete gradually improves his jumping height, it continues with the same platform height until there are no longer any increases in the jumping height. At this time, the takeoff height increases by a few inches. If the athlete continually fails to jump very high, the height of the drop-down is reduced a bit. [15] The most important thing here is how high the athlete jumps after the drop-down menu.
The maximum height of the platform used by a high-level athlete is no more than 40 inches (100 cm). Instead of developing greater explosive power, this height leads to more eccentric force development. Uploading more than 30 inches (76 cm) is usually counterproductive and can cause injuries. This occurs when the intensity of involuntary forced eccentric contraction when landing is greater than the muscles can endure. In addition, the athlete will not be able to execute a quick return (fast transition between muscle contractions), which is the key to successful execution of explosive pliometry.
Due to the forces involved and the speed of execution, the central nervous system is heavily involved. [16] It is important that the athlete does not exceed the use of the pliometric shock method. Doing so will cause great fatigue and, according to Verkhoshansky, sleep disturbances. [17] Athletes have great difficulty sleeping well if they make too many deep jumps. This indicates that athletes should be well prepared physically before doing this type of training. [17]
The leap technique is also very important when performing pliometric exercises. In essence, the athlete makes a slight seat (screwing) when landing, in which the joints of the hip, the knee and the ankle bend. The takeoff or jump up is executed in a sequence initiated by the extension of the hip joint followed by the extension of the knee joint that begins during the extension of the hip joint. As the extension of the knee joint is carried out, the extension of the ankle joint begins and is the only action that occurs when the takeoff takes place (breaking contact with the ground). The three actions give strength to the jump up, but the extension of the knee joint is the one that contributes the most. [12]
Like a bomb steroid simple leap
The most common type of pliometric exercises used in the United States are the simple and relatively easy jump exercises that run without taking into account the execution time. These jumps are effective for athletes who perform skills in their sport that do not require explosive-type muscle contractions. One example is the long-distance race in which runners run repeated actions from 20 to 30 consecutive jumps and other cyclic-type activities like jumping for multiple repetitions. [12]
These pliometric leaps are also used as heating to make pliometric explosive leaps and for initial muscle preparation before performing exercises such as depth leaps. In essence, they are effective in the early stages of learning how to do pliometric exercises and prepare the muscles for explosive or rapid leaps. These jumps are similar to those made by young people in the playground or in the neighborhood games and, as such, do not require additional preparation. Athletes, regardless of their level of experience, can make these jumps in the initial stages of training.
When athletes who have been doing pliometric exercises without taking into account the execution time try for the first time to execute explosive pliometric exercises, they often fail because the execution time is too long. This occurs quite often in the depth leap. The athlete usually sinks (low) too low, which takes too long to make the transition from eccentric contraction to the concentric. As a result, the exercise becomes a leap force exercise and not a true pliometric exercise.
The leap technique remains the same regardless of whether it is a true pliometric exercise or a jumping exercise. The hips, knees, and ankles bend as they land and the joints spread in the return upwards. The sequence and superposition in the sequence is basically the same, beginning with the extension of the hip, followed by the extension of the knee and ending with the bending plant of the ankle. The main differences in the execution are the depth of the landing and the time of execution of the change of the eccentric contraction to the concentric.
Studies have been conducted to test ten different pliometric exercises on overall performance during the jump examined by EMG, soil reaction power and strength (GRF). Of the ten exercises, cone jumps with one leg, cash jumps, fold jumps and two-legged vertical jumps produced the highest EMG values, alluding to higher engine recruitment. The power was examined in leaps with mancuernas, depth jumps, counter-moving jumps, cradle jumps and folded jumps that produced higher power scale readings. In terms of athletic performance and training, pliometric movements that use total body vibration produced a general increase in yield production. A recent study examined two groups that used the same pliometric protocol in combination with weight training, one used high loads and the other used small loads, and similar decreases were found in power. This shows that the pliometric exercises themselves had a greater effect on the decrease in power production than in the type of weight training. [18] [19] [20]
Security considerations
It has been shown that pliometry has benefits to reduce the injuries of the lower extremities in team sports while combined with another neuromuscular training (i.e., strength training, balance training and stretching). Pliometric exercises involve a higher risk of injury due to the high strength generated during training and performance, and should only be performed by well-built people under supervision. Good levels of physical strength, flexibility and self-conception must be achieved before pliometric training begins.
The specified minimum resistance requirement varies according to the place of origin of the information and the intensity of the pliometry that is performed. Chu (1998) recommends that a participant be able to perform 50 repetitions of the sitting exercise at 60% of his body weight before performing pliometric exercises. The core force (abdomen) is also important.
Flexibility is required both for the prevention of injuries and for improving the effect of the stretching and shortening cycle. Some advanced training methods combine pliometric exercises and intensive stretching to protect the joint and make it more responsive to pliometric benefits. [21]
Self-conception is an important component of balance, coordination and agility, which is also required for the safe realization of pliometric exercises.
Other security considerations include:
* Age: should be taken into account for both prepubers and for the elderly due to hormonal changes.
*Technical: the participant must be instructed on the right technique before starting any pliometric exercise. He or she must be well rested and free of injuries in any of the extremities to exercise.
Pliometry is not intrinsically dangerous, but the very concentrated and intense movements used in repetition increase the potential level of stress in joints and muscle-tendinous units. Security precautions are therefore important prerequisites for this particular exercise method. The low-intensity variations of pliometry are often used in several stages of injury rehabilitation, indicating that the application of appropriate technique and adequate safety precautions can make pliometry safe and effective for many people.
Benefits
Many professional and Olympic athletes use pliometric training to improve muscle strength and leap capacity, which increases their power. There are different levels of intensity for pliometry. Another benefit of pliometry is that it can vary its level of intensity, which means that anyone seeking to improve the strength and training of jumps can participate regardless of their physical condition. With so many exercises, this means it is less likely to run out and have a wide range of exercises to choose from. Another good reason with so many exercises available is that you can find exercises that do not require the use of any equipment. It also increases muscle strength and strength, also increases metabolic rate, which increases weight loss and heart rate. [22]
Loaded polymetry
Pliometric exercises are sometimes performed with an additional charge or weight. The weight is sustained or worn out. The additional weight can be in the form of a bar, tray, handles or vest with weight. For example, a vertical leap while holding a trap bar or jumping into split seeds while holding mancuers. In addition, a regular weight-lift exercise is sometimes given a pliometric component, such as the one in a jump-loaded seat. It is not recommended to jump to boxes or fences while weighing for safety reasons. The advantage of charged pliometric exercises is that the total strength with which the exercise is performed is increased. This can improve the positive effect of exercise and further enhance the practitioner's ability to apply explosive power. [23]
See also
♪ Ballistic training
* Calistenia
♪ Complex training
♪ Power training
♪ Force training
References
1. ^ Chu, Donald (1998). Skip to pliometry (2nd ed.). Champaign, IL: Human cosmetics. p. 1-4 . ISBN .
2. ^
3. ^ a b c d Michael Yessis (2009). Explosive Pliometry . Definitive Concepts for athletes. ISBN .
4. ^
5. ^ "Clash and Pliometry Method: Updates
and an In-depth Exam" (PDF) .
6. ^
7. ^ a b Wilt, Fred and Yessis, Michael. Soviet Theory, Technique and Training to Run and Walls. Vol 1. Championship Books, 1984.
8. ^ Yuri Verkhoshansky (1966). "Perspectives in improving the speed-force
preparation of the jumpers." Legkaya Atletika . 9 : 11-12.
9. ^ a b c d Yuri Verkhoshanski (1967). "Are deep jumps useful?" Legkaya Atletika . 12 : 9.
10. ^ Voight ML and Tippett SR (2013). Pliometric exercise in rehabilitation. Hoogenboom BJ, and Voight ML and Prentice WE (Eds.), 'Musculoskeletal Interventions: Techniques for Therapeutic Exercise, Third Edition'. McGraw-Hill.
11. ^ McCadam, K., "Russian Training Law: legal steroids for
muscle mass Dr. Yuri Verkhoshansky." Retrieved online on 22 April 2012 from /2011/06/russian-traning-legend-dr-yuri.html Archived on 27 September 2013 at Wayback Machine.
12. ^ a b c Michael Yessis (2000). Explosive operation. McGraw-Hill Companies, Inc.; 1st edition. ISBN .
13. ^ a b c d e f h
14. ^ AS Medvedev; VV Marchenko; SV Fomichenko (1983). "Estructure of speed-force of vertical leaps by qualified weight lifters in different takeoff conditions (condemned)". Soviet sports magazine International-Teoriya I Praktika Fizicheskoi Kultury . 19 : .
15. ^ NI Volkov; VM Koryagin (1976). "Systematization of Special Basketball Exercises (Condemned)". Review of Yessis on Soviet Physical Education and Sports. 13 #4.
16. ^ NA Masalgin; YV Verkhoshansky; LL Golovina; AM Naraliev (1987). "The influence of
the training shock method on the electromiographic parameters of the explosive effort." Teoriya I Praktika Fizicheskoi Kultury (Theory and Practice of Physical Culture) . 1 : 45–46.
17. ^ a b Yuri Verkhoshansky; Natalia Verkhoshansky (2011). Specialized strength and conditioning, manual for trainers. Verkhoshansky SSTM.
18. ^ Ebben, WP; Fauth, ML; Garceau, LR; Petrushek, EJ (2011). "Cinetic quantification of pliometric intensity." Force Research and Conditioning Journal . 25 (12): 3288–3298. doi : 10.1519 / jsc.0b013e a3 . PMID . S2CID.
19. ^ Beneka, AG; Malliou, PK; Missailidou, V .; Chatzinikolaou, A .; Fatouros, I .; Gourgoulis, V .; Georgiadis, E. (2012). "Music
performance after an acute series of pliometric training combined with low
weight or high intensity exercise." Revista de Ciencias del Deporte . 21 : 1–9.
20. ^ Ebben, WP; Simenz, C.; Jensen, RL (2008). "Evaluation of pliometric
intensity by electromyography" . Journal of Force Research and Conditioning . 22 (3): 861–868. doi : 10.1519 / jsc.0b013e31816a834b . PMID . S2CID.
21. ^ Marc De Bremaeker (2013). Plyo-Flex . ISBN .
22. ^
23. ^ Hansen, Derek, Kennelly, Steve, 'Equipo' in Pliometric Anatomy, Leeds: Human Cintics, Other Readings
* Brooks, GA; Fahey, TD and White, TP (1996). Exercise physiology: human bioenergy and its applications. 2a ed. Mountain View, California: Mayfield Publishing Co. |
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