How to train upper limb explosive power?

It must be something to be proud of if you can show off your perfect body in front of your girlfriend. Especially in terms of upper limb explosiveness. If a man has good upper limb explosive power, he can show his charm in front of his girlfriend or outsiders. He can be very charming when he helps lift something that others can't lift. So, how can you develop the explosive power of your upper limbs?

The following is a method of using dumbbells to train upper limb explosive power:

1. Upper arm biceps two-arm curl

Starting position: Stand upright, hold the barbell with both hands, and let your arms hang down.

Action process: Try to keep your upper arms from swinging, bend your elbows, bend your forearms to the highest possible point, contract your biceps at the same time, and stay still for one second. Relax your elbows and let your forearms slowly drop until your arms are fully extended.

Breathing method: Inhale when you bend your forearms, and exhale when you lower them.

Key points to note: Rely on the strength of your biceps to bend your forearm upward. When your forearm is bent to the highest point, fully contract your biceps for one second instead of relaxing it immediately. Do not bend your forearms higher by allowing your elbows to swing forward and upward as you bend your forearms.

2. Upper arm biceps single-arm squat curl

Starting position: Squat on the ground or sit on a bench, hold a dumbbell in one hand, let your upper arm rest on the inside of your thigh, and your forearm hang straight down. The other hand is placed on the other thigh.

Action process: Contract the biceps of the arm holding the dumbbell and bend the forearm upward. When it reaches the highest possible point, fully contract the biceps for one second, then extend the elbow joint and let the dumbbell slowly fall to the starting position. After practicing one side, switch to the other side.

Breathing method: Inhale when you bend your forearms, and exhale when you lower them.

Important point: Keeping your upper arms against your thighs ensures that you do not move your elbows when you bend your forearms.

The above exercises should be performed twice a day, once in the morning and once in the evening. Of course, it is best to practice them at night. Practice in groups and practice three sets.

The two methods introduced above are relatively simple methods to train upper limb explosive power. During the exercise, the exerciser must pay attention to safety, because it is easy to strain the muscles when exercising with dumbbells, so warm-up is necessary. At the same time, it should be noted that when lowering the dumbbells, the movements should be gentle and slow to ensure safety.