How to train muscle explosiveness

Training muscle explosiveness is something that many athletes will experience, because muscle explosiveness is related to many things, and people with strong muscle explosiveness can achieve unexpected results at many critical moments. The so-called dark horses are generally people with strong muscle explosiveness and greater physical potential. People who are not naturally gifted can achieve great results through unremitting efforts. Next, let’s learn some knowledge about training muscle explosive power!

As far as muscle training is concerned, it can be said that the muscle training movements are limited. For example, to train chest muscles, you can do push-ups, barbell bench press, and dumbbell bench press. To exercise your leg muscles, you can do squats, lunges, and leg presses with machines. To train your arm muscles, you can do barbell curls, dumbbell curls, and bench flexion and extension exercises. These muscle training movements can be said to be limited. Therefore, in order to use these limited training movements to achieve different fitness goals, it is necessary to make different arrangements in the arrangement of the training movements, as well as the intensity, number of times, and number of sets of the muscle training movements in order to achieve different fitness goals. The following is an analysis of the effects of different exercise loads and number of exercises on muscles.

1. Heavy weights and low repetitions (1 to 4 times) mainly increase muscle strength and physical strength, which is what we call strength, which also includes muscle explosive power. This method of muscle training mainly targets large muscle groups, such as the chest muscles, leg muscles, and back muscles.

2. Moderate weights and moderate repetitions (6 to 12 times) mainly increase muscle circumference, or you can say it increases muscle mass. This method of muscle building can target both large and small muscle groups.

3. Medium or lower weights and high repetitions (15 to 20 times) are mainly used to train muscle lines and improve muscle elasticity. This method of muscle training mainly targets small muscle groups, such as the deltoids, biceps, triceps, etc.

4. Light weight and ultra-high repetition (more than 30 times) are mainly used to improve muscle quality and consume local fat. This method of muscle training is more suitable for girls to shape their bodies and lose weight.

Muscle explosive power training can be achieved through the above methods. During training, you must pay attention to relaxing the muscle groups. Massage and stretch more often. It is best to take a bath or soak your feet at night to promote blood circulation and relieve muscle soreness. This will also be helpful for retraining the next day.