How to improve explosive power?

Explosive power refers to a person's instantaneous speed and ability. Everyone has different physical conditions and explosive powers. Generally, we use explosive power in sprinting. Explosive power is mainly related to innate ability, but it is also inseparable from acquired training. This is mainly related to muscle strength, etc. Everyone hopes to have perfect explosive power, so how to improve explosive power? Let’s take a look at it below.

Improving explosive power requires the support of muscle mobility. If you want to improve, you must persist in practicing.

1. The reaction sensitivity of muscles directly determines the speed and frequency of limb movements. And explosive power absolutely needs the support of these two items.

2. The activity of the muscle nervous system is also an important factor in determining explosive power. Generally, muscle movements are initiated by the brain's nervous system. When the muscle nervous system cells have sufficient oxygen, the reaction will be more agile. After receiving the command, they will act immediately, thereby driving the extremities of the limbs to make attacking actions.

3. Blood oxygen level is also one of the physical factors that support explosive power. First of all, when the blood oxygen level is sufficient, neurotransmitters are more conductive, and muscle cells and nerve cells are active. When receiving an action command, the whole body coordinates and exerts all its strength. Blood oxygen levels and muscle nerve reaction abilities require constant training to be effectively maintained.

4. 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 your 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.

5. 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.

6. 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.

Through the above introduction, we now know how to improve explosive power, which can also be improved through acquired training. It requires us to carry out long-term training. In normal times, we must also pay attention to improving our physical fitness and abilities. While doing the above training, we must also perform aerobic exercise.