How to quickly increase explosive power?

Many friends like to do sports in their daily lives. In particular, each sport has extremely high requirements for explosive power. Everyone will feel when exercising that friends with good explosive power will be faster and more powerful when exercising. Therefore, explosive power is extremely important in daily sports. If we have poor explosive power, we can complete it through daily training. Let’s take a look at some ways to quickly improve explosive power.

According to the principles of physiology, the improvement of strength quality is mainly to enhance the ability of muscles to resist resistance. As muscles grow stronger, resistance must be increased to continually increase muscle strength. The ways to improve it are:

① Regularly participate in various intense sports competitions or heavy physical activities to enhance muscle contraction, improve muscle quality, and enhance muscle function;

②Continuously carry out weight-bearing exercises to increase the resistance of muscles to external resistance, so that muscles can be gradually exercised and strengthened;

③ Hold against a fixed object or maintain a certain state so that the muscles are relatively still and tense, exert force, and then relax the muscles after a few seconds. This static exercise can enhance muscle tension and quickly improve static strength.

There are many methods of strength training, which can be adopted flexibly according to local conditions, especially for the training of strength of various parts of the body, which can be carried out in a targeted manner according to one's actual situation. To improve the strength of the upper limbs and waist and abdomen, you can do push-ups, do handstands against the wall regularly, sit-ups, hit sandbags, etc. To increase the strength of the lower limbs, you can practice the horse stance squat and various jumping methods (such as single-leg continuous jumping, lunge jump, frog jump, squat jump and step jump, etc.) in martial arts. In addition to freehand exercises, you can also use various equipment for exercises, such as weight-bearing exercises with dumbbells, kettlebells and barbells.

In addition, there are three ways to improve explosive power: one is to increase strength without reducing speed when practicing a certain technical movement; the second is to increase movement speed without reducing strength; the third is to increase strength and speed at the same time.

In strength training, the strength developed in a short period of time will decrease quickly after stopping training. On the contrary, strength gained gradually is maintained longer.

3. Speed ​​quality. Speed ​​quality refers to completing an action in the shortest time or responding quickly to external situations. In the process of implementing defense, not only must the hands, legs, and body movements be swift and varied, with fast reaction speed, but the movements must also be completed cleanly and neatly. Speed ​​quality is specifically manifested in three aspects in defense: one is reaction speed, that is, the ability to respond quickly to various sudden intrusions and stimuli; the second is displacement speed, that is, the ability to quickly pass a certain distance; the third is action speed, which mainly refers to the ability to quickly complete the technical movements required for defense.

Continuously increasing the frequency of movements and repeatedly practicing a certain movement at the fastest speed is an effective way to improve speed quality. For example, fast-timed punching, repeatedly practicing a certain technical action under confrontational conditions, and strengthening the practice of sudden positions (for example, watching gestures, movements or listening to sounds to complete a certain action).

The above introduction is about the methods to quickly improve explosive power. In normal times, we can carry out targeted training according to our physical conditions. It is particularly important to choose the training method. We also need to pay attention to the process when training. As long as we persist for a long time, our explosive power will be improved.