How to improve lower limb explosive power?

Explosive power is usually manifested when we exercise, and it also plays an important role in our exercise. However, each person's daily exercise volume is different, and the body's explosive power is also different. However, we can also improve our explosive power by doing more targeted exercises in daily life. It’s just that we must be targeted when exercising. Let’s learn about how to improve the explosive power of the lower limbs?

Here are some specific ways to improve lower limb explosiveness:

Weight-bearing exercises:

1. Running on the spot - carry a barbell on your shoulders. The weight of the barbell should be 40% - 50% of the maximum weight you can bear. When running, try to lift your thighs as high as possible so that the thighs are perpendicular to the torso, forming a 90-degree angle. Repeat 15-20 times.

2. Straight-leg jump - carry a barbell on your shoulders, the weight of the barbell should be 40% of the maximum weight you can bear. With your legs as straight as possible and your ankles extended, jump straight up and down as fast and high as possible. Repeat 15-20 times.

3. Half squat jump - carry a barbell on your shoulders. The weight of the barbell should be 50%-60% of the maximum weight you can bear. When doing half squat jumps, bend your knee joints close to 90 degrees (note that the angle cannot be less than 90 degrees), and repeat 8 to 10 times.

Depth jump exercise:

1. Jump with both feet - choose a height of about 80 cm, a jump box or a stool will do, and place a hurdle 1 meter away from the jump box. The practitioner stands on it and jumps down. As soon as both feet touch the ground, jump over the hurdle as quickly as possible. As the practitioner's leg strength improves, the hurdles can be added and the height can be increased, depending on the individual. In addition, you can also do continuous frog jumps after jumping from a high place.

2. Single-leg hopping - choose a height of about 80 cm, a jump box or a stool will do. The practitioner stands on it and jumps down. As soon as both feet touch the ground, quickly jump over the hurdle with one foot or continue with a single-leg hop.

The above methods are exercise methods aimed at improving the explosive power of the lower limbs. They are also the exercise methods that we need to pay attention to in normal times. We must have a complete plan when exercising, and we also need to pay attention to the correct movements when exercising. Only by persisting in exercise for a long time can the effect be good.