What are some quick ways to increase explosive power?

Many friends will find that their explosive power is not good enough when doing sports, which directly affects our daily exercises. Therefore, it is particularly necessary to increase our explosive power in normal times. However, there are many ways to increase explosive power, which are generally carried out through daily exercise. Therefore, the choice of exercise is particularly important. What are some ways to quickly increase explosive power? Let’s take a look at it together.

1. Barbell/dumbbell push: Hold the barbell or dumbbells in front of your chest at shoulder height (the weight should be such that you cannot lift it in front of you), then quickly push them forward, straighten your arms and actively pull them back quickly, and continue in this manner. This exercise can effectively improve the explosive power of the arm, chest and back muscles, and is very beneficial to the speed and power of punching.

2. Continuous frog jumps: Everyone knows the movement, so I won't say much about it. The key point is to squat completely when landing, jump quickly after landing, and do it continuously. Fully stretch your body in the air, jump as high and far as possible, then tighten your abdomen and curl up when landing. You can also wear a sand vest or other weights to increase the intensity. This exercise can quickly improve the explosive power of the legs and waist and abdomen.

3. High clean: This is the movement process that weightlifters complete when completing the clean and jerk, from lifting the barbell to turning the wrists to support it in front of the chest. After turning it over, they quickly put it down, and then lift it again before the barbell hits the ground, and repeat this process. This movement can improve the explosive power of the arms and the entire back muscles of the body, especially the waist.

4. Clapping push-ups: Everyone is familiar with push-ups, but you just need to use force quickly to get your body into the air and complete the clapping action before landing. You can increase the difficulty from clapping once to two or three times. We once saw a wrestling master who could push himself up from a push-up position to a standing position, which shows how powerful his explosive power is.

5. Push-up jump: This movement does not use the strength of the arms but the strength of the abdominal muscles. The method is: in a push-up position, relax and collapse the waist, then contract the abdominal muscles forcefully, arch the waist and hips upward, use this force to drive the whole body to bounce up, and land in a push-up position again. Repeat this practice. This exercise is extremely beneficial for improving the explosive power of the abdomen and hips.

Through the above introduction, we now know what are the methods to quickly increase explosive power. In normal times, we can selectively perform the above-mentioned exercises according to our physical condition or our own hobbies. This is especially beneficial for us to improve our body's explosive power. When exercising, we must pay attention to the correct method and posture.