Download PLYOMETRICS EXERCICES APK latest version Free for Android
Version | 1.0.0 |
Update | 7 years ago |
Size | 3.64 MB (3,813,793 bytes) |
Developer | AppxMaster |
Category | Apps, Sports |
Package Name | com.mobincube.plyometricsexercisesquickworkout |
OS | 4.0.3 and up |
PLYOMETRICS EXERCICES APPLICATION description
But there’s better news yet: There may be an even more efficient way to do this powerhouse type of workout.
Plyometrics Exercises: The Power Of Cluster Sets
Though many people stick to the standard two or three sets of 10 to 15 reps, flipping that format on its head might actually improve your performance, according to a new study published in the Journal of Strength and Conditioning Research. Exercisers who did cluster sets - 10 sets of shorter reps ranging from only two to five - were able to jump higher and reach greater takeoff velocity during their workout, which could result in more explosive power.
The sweet spot is sets of three to five reps. Do fewer than that and you can’t maximize the eccentric (or muscle-lengthening) phase of the movement, which will lessen your velocity. Go for more than five and you’ll get too fatigued to maintain your max jump height. It’s important to note that ample rest is also key to helping you reach maximum power and jump height throughout every rep. Aiming for 30 to 45 seconds between sets allows you to start each set feeling fresh.
Want to know what cluster sets feel like? a mix of moves to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move - using momentum from the previous rep to drive speed and power - and rest 30 seconds between sets.
Follow this Plyometric Power Workout.