Arm explosive power training method

In recent years, many friends like to go to the gym to exercise, and some even invite a few friends to join them, especially men. Male friends prefer to train their arm strength so that they look stronger, so they often train the explosive power of their arms. So, what are the methods for training arm explosive power? Here are some methods of arm explosive power training, I hope it will be helpful to you.

The first movement is upper arm rotation. This rotation movement can train the biceps, triceps, pectoralis major and deltoid muscles. It was originally designed for MMA mixed martial arts players to use to hit practice balls. On the one hand, it can train muscle strength and speed, and on the other hand, it can also train muscle endurance and warm up before the game.

The second movement is lower arm rotation. This movement is similar to the upper arm rotation in terms of muscle strength training, but it also adds a slightly downward movement. On the one hand, it increases the variability of the movement, and on the other hand, it can also slightly train small muscle groups in different parts of the body. You can see that the biceps, triceps, deltoids and forearms are all exerting force when rotating.

The third exercise is biceps curl, which trains the biceps. When curling, you can rotate the handles to exercise the arm muscles more. Your hands will rotate when you lower them and raise them. The key to this movement is to keep your core strong, keep your hands close to your body, and keep your elbows fixed. Don't bend your body or use your waist to gain strength when raising your hands. In addition to exercising the biceps, the pectoralis major will also work at the same time when doing the biceps curl.

The fourth exercise is the chest push-up. In this exercise, we can also use the rotation of the arms to train the triceps and small muscles of the forearms. Because we need to keep the arms raised during the process, the deltoid muscles will also be trained. You can see that when the hands are rotating, the triceps and small muscles of the forearm are exerting force. We do this movement for 30 seconds.

The fifth movement is straight arm rotation, which also exercises the deltoids, triceps and forearm muscles. Raising your forearms horizontally is an action that we rarely do in our daily lives. Because you need to keep your forearms raised horizontally during the exercise, your arms will feel sore.

To sum up, there are many methods for arm explosive power training, and it is impossible to introduce all of them to you. If you want to know more information, you can consult some fitness coaches. You may want to try the methods provided above, which may achieve the effect you want. Finally, I hope the above methods are helpful to everyone and I wish you all a happy life!