How to increase explosive power?

Explosive power is the ability to move or start in an instant, and it is also the movement made when various muscles of the body are combined. Although the strength of explosive power is related to innate characteristics, it also depends on acquired training. Generally, we mainly achieve the purpose of enhancing explosive power through exercise. There are many exercise methods that can increase explosive power in daily training. We just need to choose the appropriate one. Let’s learn about how to increase explosive power below.

1. Knee push-ups: can exercise the pectoral muscles and triceps. The position is to place your hands slightly wider than shoulder width apart, bend your knees, and keep your back straight while doing push-ups.

2. Push-ups: Place your hands slightly wider than your shoulders, keep your back straight when pushing up, and support your body when your chest is about to touch the ground. Make sure you do the movements properly.

3. Chair Dips: This is another way to do the dips on the parallel bars. Stand with your back to the chair, hold on to both sides of the chair with your hands behind your back, stretch your feet forward, use your arms to support your body as you sink down, and when you are about to sit on the ground, push your body up and return to the position with your arms straight.

4. Sit-ups with arms crossed: can exercise abdominal muscles. Lie on your back with your knees bent, cross your arms over your chest, tuck yourself up or sit up, then return to the original position. If the intensity is not enough, there can be some variations, such as doing it on an inclined lying board; placing heavy objects in front of the chest, etc.

5. Prone leg raise: can increase back strength and endurance. Lie face down on the floor, have a partner hold down your upper body, bend your legs and lift them up, do this 5 to 10 times. Avoid overstretching with this movement. If that's not strong enough, you can tie weights to your feet.

6. Go up and down the stairs quickly: This movement is not limited to the quantity, but you should try to do it as quickly as possible, about 30 seconds at a time. The method is to quickly go up and down the steps, that is, step up the step with the left foot, follow with the right foot, put the left foot down the step, and follow with the right foot, and repeat this action quickly. Then step up and down with your right foot, and follow with your left foot. The steps can also be replaced by a small stool that is not too high.

7. Half knee flexion: can exercise leg strength and endurance. The method is to spread your legs, place your hands on your hips, squat until your thighs are parallel to the ground, and then return to the original position. Do it as many times as possible. You can place a piece of object about 3 cm thick under your heels to help you balance. If the strength is not enough, you can carry weights to increase the load.

8. Heel raises: Stand upright, place your hands on both sides of your body or on your hips, put your feet together, toes on the ground, lift your heels, do this 20 to 40 times. If the intensity is not enough, you can stand on your toes on a platform about 3 cm high (such as the platform under the net posts on both sides of the badminton net) and do heel raises, or practice with weights on your back.

The above is an introduction on how to increase explosive power. In normal times, we should pay attention to training in this aspect, and also pay attention to the methods of exercise. Generally, muscle training is indispensable. In addition, we should also pay attention to the combination of exercises, and achieve the purpose and effect of improving explosive power by exercising various parts of the body.