How to train upper limb explosive power?

Many people focus on training the explosive power of the legs, but ignore the importance of explosive power of the upper limbs. Take sprinting as an example. If the upper limbs lack explosive power, the arm swing movement will be slower, the leg speed will be reduced, and naturally the sprinting speed will not be very fast. But if the upper body power can be equal to the leg power, then the sprint speed will be faster. Next, let's take a look at the training methods for upper limb explosiveness!

Step 1: This method is similar to push-ups with fists, that is, you use your fists to do push-ups, but you are required to lower your fists a little slower and inhale. When the body reaches the lowest point, stay for a while. The time should not be too long as it varies from person to person. Push up as quickly as possible, explode up, and exhale. During this process, you must not be lax with yourself. Other requirements are the same as for standard push-ups. Remember, you must be strict with yourself. Practice three days a week, three sets each time, fifteen times each set. You must be strict with yourself and practice with all your strength. The effect of practicing this way will be better than practicing carelessly a hundred times.

When you can complete the above easily, proceed to the second step of the exercise. Raise your feet about 50 centimeters and practice as before.

Then comes the third step, return to the flat ground, make a fist with one hand, and use the five fingers of the other hand to support the ground. Alternate between the left and right hands each time you practice, for a total of four sets, twice with each hand. After a period of time, reduce the number of fingers that can be used until you can use one hand, and you're done.

The above are the training methods for upper limb explosive power, which are relatively simple and easy to learn. The training of upper limb explosive power mainly requires long-term persistence. If you can't persist, everything is in vain, and no matter how good the training plan or skills are, they will not help. After training for a period of time, you should increase the amount of exercise so that you can achieve ideal upper limb explosive power results.