How to develop explosive arm strength

The human body structure is very complex, especially the limb bones and blood internal organs. Many people like to do sports in real life. While learning sports, they also exercise their bodies, which is very beneficial to the body. The arms are the most important part of the human body and are related to the body's balance ability. So how to exercise the explosive power of the arms? Let me give you a detailed introduction below.

How to train your arm explosiveness:

1. The forearm muscles are divided into anterior and posterior sides, and each side is divided into two deep and superficial layers. The superficial muscles on the anterior side include the brachioradialis, pronator teres, radial flexor carpi, palmaris longus, superficial flexor digitorum, and ulnar flexor carpi; the deep layer includes flexor digitorum profundus, flexor pollicis longus, and pronator quadratus; the superficial layer on the posterior side includes extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum communis, extensor digiti minimi proper, and extensor carpi ulnaris; the deep layer includes supinator, abductor pollicis longus, extensor pollicis brevis, extensor pollicis longus, and extensor index finger proper.

2. The main part trained by wrist curl is the wrist flexor or finger flexor muscles of the forearm. That is, the palmar and medial sides of the forearm. Elbow flexion, wrist flexion, finger flexion and forearm internal rotation are the basic functions of this muscle group. Among them, wrist flexion is the movement that involves the most muscles, provides the most concentrated stimulation and is easiest to exercise. The wrist curl is the conventional name for the process of active wrist flexion.

3. The basic exercise positions for wrist curl include sitting, squatting and kneeling. The equipment used includes barbells, dumbbells or forearm trainers. With your palms facing up, hold the barbell or dumbbells in a relaxed manner with your hands, and your forearms against your thighs or a bench, leaving space below your wrists. Lower the machine as far as possible and extend your wrists in the direction of gravity. Then, bend your wrists to bend the machine upward to the possible extent, and allow the flexor muscles on the inside of your forearms to enter and maintain the "peak contraction" state for about 0.5 seconds. Then, use the target muscle groups to control the weight and slowly extend your wrists to lower the machine. Over and over again.

4. Stand with your feet naturally open, bend your knees and hips, straighten your chest, tighten your abdomen, and stand up straight. Hold the barbell with your hands shoulder-width apart and the backs of your hands facing forward, and keep your upper arms close to the sides of your torso. Focus your attention on the dorsal extensor muscles of the front comet, and use them as power to curl the barbell. When the barbell is about shoulder height, pause for a moment, then use the target muscles to control gravity and lower the barbell yieldingly. Return to the original position. During the entire movement, the upper arms should always be close to the sides of the body, and the elbows should not move forward and backward as much as possible. When the barbell is curled to the top of the movement, the extensor muscles of the forearms must still be under the swing of gravity. When lifting and lowering the barbell with your elbows, your body should not swing to assist. The weight load used in forearm exercises should not be too heavy.

5. You must be strict with yourself and practice with explosive force. The effect of practicing like this will be better than practicing carelessly a hundred times. When you can easily complete the above, proceed to the second step of the exercise. Raise your feet about 50 centimeters and practice as before.

Note:

Combine work and rest, and avoid practicing for long periods of time.

The above article describes in detail how to train arm explosive power. I believe that after reading the above article, everyone has a detailed understanding of how to train arm explosive power. I also hope that everyone will pay attention to using appropriate force when practicing arm explosive power, and also take proper rest, combine work and rest, and add more protein to the diet to maintain body energy.