How to train muscle explosiveness?

If you are just doing general fitness, in order to have a healthier physique or a more fit body, you generally don't want to train your muscle explosiveness, but just some ordinary fitness exercises. Everyone has different goals and degrees of exercise, so the ways of exercise are also different. You should not blindly imitate others, but develop a training plan to build muscle explosiveness based on your own situation. Next, let’s learn some knowledge about training muscle explosive power!

As far as muscle training is concerned, it can be said that the muscle training movements are limited. For example, to train chest muscles, you can do push-ups, barbell bench press, and dumbbell bench press. To exercise your leg muscles, you can do squats, lunges, and leg presses with machines. To train your arm muscles, you can do barbell curls, dumbbell curls, and bench flexion and extension exercises. These muscle training movements can be said to be limited. Therefore, in order to use these limited training movements to achieve different fitness goals, it is necessary to make different arrangements in the arrangement of the training movements, as well as the intensity, number of times, and number of sets of the muscle training movements in order to achieve different fitness goals. The following is an analysis of the effects of different exercise loads and number of exercises on muscles.

1. Heavy weights and low repetitions (1 to 4 times) mainly increase muscle strength and physical strength, which is what we call strength, which also includes muscle explosive power. This method of muscle training mainly targets large muscle groups, such as the chest muscles, leg muscles, and back muscles.

2. Moderate weights and moderate repetitions (6 to 12 times) mainly increase muscle circumference, or you can say it increases muscle mass. This method of muscle building can target both large and small muscle groups.

3. Medium or lower weights and high repetitions (15 to 20 times) are mainly used to train muscle lines and improve muscle elasticity. This method of muscle training mainly targets small muscle groups, such as the deltoids, biceps, triceps, etc.

4. Light weight and ultra-high repetition (more than 30 times) are mainly used to improve muscle quality and consume local fat. This method of muscle training is more suitable for girls to shape their bodies and lose weight.

Through the above knowledge, we can know how to exercise muscle explosiveness. Through different training methods, loads and repetitions, different muscle groups can be trained. Increasing the amount of exercise on the original basis can enhance the explosive power of the body's muscles. The original basis must be after one month of training.