How to improve muscle explosiveness?

The main way to improve muscle explosiveness is to increase the amount of exercise and increase the speed of exercise on the original basis. Improving muscle explosive power is what every athlete hopes to achieve. If the muscle explosive power is strong, it is easier to achieve better results in the competition. During the training process, don’t forget some physiological knowledge, which can help with training. Let’s take a look at it together below!

To summarize the principles of physiology, improving strength quality mainly involves enhancing the ability of muscles to resist resistance. As muscles grow stronger, resistance must be increased to continually increase muscle strength. The ways to improve it are: ① Regularly participate in various intense sports competitions or strenuous physical activities to enhance muscle contraction, improve muscle quality, and enhance muscle function; ② Continuously perform weight-bearing exercises to increase muscle resistance to external resistance, so that the muscles can be gradually exercised and increase strength; ③ Hold against a fixed object or maintain a certain state so that the muscles are relatively still, tense, and exert force for several seconds before relaxing the muscles. This static exercise can enhance muscle tension and quickly improve static strength.

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 one's 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.

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.

The above is the physiological knowledge about improving muscle explosive power. To a certain extent, blind training is inevitable. Efficient and planned training can achieve twice the result with half the effort. You will be able to see your own progress after a period of time, so that you will have greater motivation to continue to persevere and be able to accept an appropriate increase in the amount of exercise.