Exercise session "tapering legs"

Exercise session "tapering legs"

Here is a small gym workout 'plyometric' which consists of 4 different exercises, with only four repetitions per exercise. Plyometrics uses elastic force muscles to work explosiveness. This kind of meeting is therefore often a series of jumps and explosive movements.

Make a regular session of "plyo" proves very effective for sculpting legs and glutes. Just look at the physical of all sports who jump or propel themselves into the air in one way or another: the dancers to sprinters, plyometrics is synonymous with tapered legs and hind farms.

In the men, and for people less concerned with the appearance of their hindquarters, the advantage of this type of exercise is to improve functional strength and power in many sports and everyday situations while working his cardiovascular capacity and burning calories.

One small disadvantage of this type of exercise they are not at all suitable for beginners. (If you are new (e), then I would recommend this session "hand up" easier.) The plyometric exercises are exercises of "soft gym" but high impact intense exercise on the joints .dropoff window Even for non-beginners, this form of training requires some vigilance to avoid landing harm and injury.

the session

It heats 10 minutes with a cardio activity to choose from: jogging, treadmill, jump rope ...

The exercises are performed one after the other, four repetitions per exercise. After completing the circuit once we start for a total of 4 circuits.

4 channels = 1 round. It is 4 rounds in total, with a break of 1 to 2 min between rounds.


So in total we performed the circuit below 4 × 4 = 16 times! Now you understand why there are only four repetitions per exercise ... :) But it's not as bad as it seems: a round lasts about 4 minutes. So it is 4 times 4 very intense minutes, with breaks between rounds, we ended the session after about 20 minutes.

4 skipped slots

Standing, left leg forward and right leg behind. Bend straight down and then push strongly to the sky to jump into the air. Reversing the position of the legs and land and depreciate in the same position on the other side, and so on for 4 repetitions. Carefully check the landing.

4 hops folded / chisel

We begin folded squat position, feet pointing outwards, legs bent. We jump slightly crossing the feet in the air to return to the original position. Soft landing to limit the impact.




4 burpees on one leg, alternating left / right

4 repetitions, jump 2 times with the right leg and 2 times with the left leg, alternating legs each time when we are in a position to plank floor.

4 shots mule feet

On all fours, leaning on hand and foot, so that the knee is lifted leg is perpendicular to the ground. We contract the glutes and base of the plant is pushed toward the ceiling as high as possible. It goes down and start again. 4 on each side.