8 Effective Polymetric Exercises

Polymetric is also known as pylos or jump training. The polymetric exercises concentrates mainly on the contraction and extension of the muscles. It is a very speedy process of working on the muscles. Let’s have a look on some of the polymetric exercises.

Here Are The 8 Effective Polymetric Exercises:

1. Alien Squat

Squatting, per se, is not an exercise but a pattern reinstated back from human’s natural postures. Squat in its simplest meaning is the way in which our ancestors sat during olden days. Squatting need not be done as an exercise in fixed timings alone but can be a part of our normal life in many forms. Anyone who wants to improve their ham and glute tie-in goes for a Squat. This position strengthens the calf and thigh muscles simultaneously working on the Ab muscles. While the main muscles worked out are the Quadriceps, Glutes, Calves and Hamstrings also gets strengthened.

Alien Squat

2. Alternate Leg Diagonal Bound

This is an exercise in which alternate legs are raised to the possible high and maximum distance is covered jumping using legs alternatively. The upper leg is the main muscle group benefitted. The compound mechanism used in this exercise also strengthens the Hamstrings and Lower Legs. There are no extra equipments required to do this Polymetric exercise but only one’s physical body. While Quadriceps is the main muscle worked out, the Abductors, Calves and Glutes also gains strength.

Alternate Leg Diagonal Bound

3. Backward Medicine Ball Throw

This is an exercise in which facing opposite side to an object over which the ball is to be thrown, hold the balls in your hands between your legs. Throw the ball swinging around. This is best done with a partner for continuity sake else done just by throwing over a wall. This is an exercise basically for the Shoulders while Hips and back play a crucial role since there is some amount of Squat required to push the ball forcefully.

Backward Medicine Ball Throw

4. Bench Jump

As the name suggests, this Polymetric exercise is done with a bench in front. Position of the hands and legs before and after doing the exercise are very important. Position of the legs is important because only if the complete pressure arising while doing this exercise is absorbed by the legs will the real impact be seen in the results. The Quadriceps is the main muscle worked out while calves, Glutes and Hamstrings also benefits from this work out.

Bench Jump

5. Bench Sprint

Pushing oneself up and down a bench or a Box in front using alternate legs is referred as Bench Sprint. The key to workout continuously in a balanced manner is the proper co-ordination between the two legs (i.e) when one leg goes up on the bench the other one is down on the floor and vice versa. The same logic applies to landing also. With good practice, timing sense and control, speed can be increased over time. The main muscle that benefits from this workout is the Quadriceps while the other beneficiary muscles are calves, Glutes and Hamstrings.

Bench Sprint

6. Box Jump

There are many variations to this exercise like Multiple Response Box Jump, Dumbbell Seated Box Jump and Lateral Box Jump etc… Jumping over a box or surface in front pressing both the legs simultaneously and landing back in the same speed on the floor is termed as Box Jump. The force used to push up to the box plays a crucial role. Timing and force to push up plays a crucial role to gain the desired impact on the muscles. The main muscles worked out are the Hamstrings. Glutes, Abductors and calves also gets strengthened.

Box Jump

7. Box Skip

Several boxes arranged at minimum distance of 8 feet are required to workout Box Skip. Correct positions while jumping as well as landing, posture of the body and timing is the key to performing this exercise to gain the fullest advantage. Hamstrings are the main beneficiary of this workout. The other muscles that are worked out are Calves, Glutes, Abductors and Quadriceps. As in Box Jump, push force in the right timing plays a crucial role in this type of work out.

Box Skip

8. Burpee Over Barbell

This work out is jumping from one side of a loaded Barbell to the other using the push force of the legs and Palms. Quadriceps muscles gets worked to the maximum while other muscles that gain are Glutes, Triceps, Hamstrings, Calves and Chest. Enough caution needs to be taken while working out Burpee over Barbell since an improper push or lesser force applied may result in wrongly landing over the Barbell causing injury.

Burpee Over Barbell