Fitness

Double Bodyweight Squat before Plyometrics + Benefits and Result

Double Bodyweight Squat before Plyometrics

Double Bodyweight Squat before Plyometrics

Plyometric exercises are a special type of jumping and endurance exercises that help increase athletic performance and body metabolism and are effective for weight loss.
Of course, these sports are suitable for people whose bodies are used to sports. Therefore, you should not do this exercise without the supervision of a trainer. (If you don’t have a Trainer Coach yet, be sure to read our informative article to find a good sports coach). Doing double squats before plyometrics can help increase leg strength and explosive power.
This exercise is considered an advanced movement and is suitable for people with high physical fitness.



Double Bodyweight Squat before Plyometrics

How much should you Squat before Plyometrics ?

Plyometrics were developed by Soviet scientists to increase the strength of the country’s athletes and are important in many sports that require running.

Plyometric exercises have evolved over time between all countries. The type of squat you do before plyometrics depends on your fitness level and the type of plyometrics you want to do. Squats with weights, squats with barbells and squats with dumbbells are good options. Plyometrics are exercises that allow muscles to reach maximum strength in the shortest possible time.

It is generally recommended to do 2-3 sets of 10-12 reps per set of double squats before plyometrics. This number of sets and repetitions provides a good warm-up for the muscles and prepares them for explosive plyometric movements.



It is recommended that you be able to curl twice your body weight before starting plyometrics, but this is a general recommendation. Plyometric exercises can be started with less force, but it is important to gradually increase the force.

Double Bodyweight Squat before Plyometrics

Bodyweight Plyometric Exercises

Plyometric exercises that use body weight include quick and explosive movements that help increase strength, speed and agility. These exercises do not require any equipment and can be done anywhere.
Plyometric exercises, also known as jumping exercises, are a group of explosive movements designed to increase speed and strength in various movements. Plyometric exercises do not use weights, but rely on high repetitions of high-intensity movements, such as jumping and continuous kicking, which must be performed quickly and with high intensity. These exercises are generally used to improve the Performance of Athletes in various sports such as volleyball and basketball. In the following article, we will introduce you to some plyometric exercises.



Double Bodyweight Squat before Plyometrics

1. Squat exercise


The jump squat is the first simple plyometric exercise that is completely based on body weight and is enjoyed by many athletes, including soccer players, basketball players, and even volleyball players. The target muscles during squats are quadriceps, glutes and even calf muscles.



Double Bodyweight Squat before Plyometrics

2. Practice running on the stairs


Climbing stairs and running are simple plyometric exercises that do not require gym equipment. The target muscles in this exercise include the gluteal muscles, quadriceps muscles and even the calf muscles. Running up the stairs reduces weight and increases muscle strength.



movement of the Jumping Jack

3. Practicing the movement of the Jumping Jack (Butterfly)


A very old exercise that was used as a game since childhood was the butterfly exercise. The butterfly exercise is considered a plyometric jumping exercise that involves almost all the muscles of the body .



Double Bodyweight Squat before Plyometrics

4. Practice Speed Skater Movement

You can increase the flexibility of your body by using this simple exercise. In speed skating exercise, you should stand straight and spread your legs shoulder width apart. Get into a half-squat position and bend your knees slightly. Lift one leg first. For example, jump to the side with the left foot and with the power of the right foot. When you land on the left foot, do the same for the right foot.



5. Double Bodyweight Squat before plyometrics

Squat twice body weight before plyometrics is a challenging and advanced exercise that requires high strength and endurance. This exercise can help you increase your explosive power, improve your athletic performance and lose weight. If you can’t lift weights, plyometric exercises are done with your body weight and without any equipment. These exercises include various jumps and squat jumps. Many plyometric exercises can be done at home. These exercises do not require special equipment and are easily performed in a small space.



The benefits of Double Bodyweight Squat before Plyometrics exercises


The double bodyweight squat before plyometrics is a solid foundation for producing explosive power and body strength, and it has many benefits, some of which are mentioned here.

  1. Improve Sports Performance
  2. Reduce the risk of Injury
  3. Best exercise for the cardiovascular System



Double Bodyweight Squat before Plyometrics

Improve Sports Performance

Combining double weight squats with plyometric exercises can improve athletic performance in activities such as vertical jump, sprinting, and change of direction. This is achieved through high strength, strength and biomechanical efficiency.



Reduce the Risk of Injury

The ability to squat twice your body weight indicates your ability to withstand the heavy loads and impact forces associated with plyometric exercises. This helps reduce the risk of injuries such as anterior cruciate ligament (ACL) tears and Achilles tendon injuries.



The best exercise for the Cardiovascular System

These exercises are also very effective for the cardiovascular system. While performing these exercises, your heart rate increases, and as it increases, blood flow increases and more oxygen reaches the tissues. When the heart rate increases, the muscles of the body become stronger and are more ready to beat rhythmically when necessary.



Conclusion

Plyometric training can include various exercises such as throwing, running and jumping. In general, professional athletes or those who are in good physical condition should use this style of training. Improved athletic performance and excellent cardiovascular training are important benefits of squatting twice your body weight before plyometrics.



Source :

https://www.sciencedirect.com/science/article/pii/S2095254620301691

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