How to improve explosive power?

Explosive power is a particularly important ability when we are exercising. The so-called explosive power is a way for us to move equipment or ourselves to the farthest distance quickly in the shortest time. It is also a reflection of physical fitness. However, some friends may have weaker explosive power. Of course, this does not mean that the body is unhealthy, but that this ability is a little weak. So, how to improve explosive power? Let’s take a look at it below.

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, repeating this movement continuously. 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 movements, so I won't say much. The key point is to squat completely when landing, jump quickly after landing, and do these two words 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-five push-ups:

Everyone is familiar with push-ups. It's just that you quickly use force to get your body into the air when you push yourself up, and then clap your hands before landing. You can increase the difficulty by clapping your hands once, twice, 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.

4. 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, and 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.

The above four exercises are particularly beneficial for improving our body's explosive power. They can be used as a method of our daily fitness. You can do them at the same time or choose one or two of them to do separately. Especially when exercising, we must pay attention to persistence. Only long-term persistence will be effective.