How to train muscle explosiveness?

If you are a professional athlete, there will always be a professional person designing a training plan for practicing muscle explosiveness. For ordinary athletes or sports students, there are not such excellent conditions. However, every athlete needs to train muscle explosiveness, in other words, they need to train the instantaneous strength of muscle groups. Next, let’s take a look at how to better train muscle explosiveness!

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.

The above training methods are more suitable for training muscle explosiveness. Warm-up exercises should be done before training every day. Warm-up exercises can protect joints, minimize the chance of sprains, and also help you get into better shape for the next training. During the training phase, you should also pay attention to balanced nutrition, adequate sleep, and drink plenty of water.