How to practice explosive power?

Explosive power is related to our physical fitness and innate characteristics, so everyone's explosive power is different. In particular, those who have poor explosive power need to exercise it through acquired means. There are also many ways to exercise explosive power in daily exercise. We mainly choose and carry out it in a targeted manner according to our own physical condition. How to practice explosive power? Let’s take a look at it together.

Improve explosive power:

① Develop upper limb strength exercises

A. Dumbbell raise (fast) 20 times * 2 sets

B. Dumbbell curl 20 times * 2 sets

C. Swing arms with dumbbells 30 times * 2 sets

Requirements: From slow to fast

② Develop waist, back and abdominal muscle strength exercises

A. Weighted sit-ups: Hold dumbbells behind your head 20 times (complete within 30 seconds) * 2 sets

B. Weighted sit-ups: Hold dumbbells behind your head 20 times (complete within 30 seconds) * 2 sets

Requirements: Raise your upper body as high as possible

③Develop leg strength exercises

A. Back-pedal running (performed in special training) 20 meters * 3 times

Requirements: Understand the technical movements of swinging the hips forward and pushing back.

B. Standing long jump 10 times; standing triple frog jump 5 times.

C. Hill running (uphill running is performed after acceleration running) 5 times.

Requirements: Lift your legs, push your hips forward, and push back.

D. Rubber band exercise:

a. Lie on your stomach on a mat, tie a rubber band around your feet and do calf flexion and extension exercises.

Requirements: flex quickly and stretch slowly, 20 times * 3 sets

b. Hold on to the auxiliary board with your hands, support yourself diagonally, tie a rubber band on one foot and do the downward push and back swing exercise.

Requirements: Lift your legs and hips, and fully push the ground with your supporting leg. 30 seconds * 3 sets

E. Squats (deep squats) 25 times * 3 sets

Requirements: Squat slowly and stand up quickly

The above introduction is about how to practice explosive power. This is also a kind of exercise that we need to perform regularly in normal times. No matter what kind of exercise it is, only long-term persistence will have an effect. Therefore, we need to have perseverance and perseverance. We also need to pay attention to safety when exercising.