How to train explosive power?

In our daily life, physical exercise has gradually become a way of life that attracts public attention. As the pace of life continues to accelerate, people's physical fitness is gradually declining, so we need to do some exercise. However, some athletes and ordinary people like us, in addition to pursuing good physical fitness, also pursue explosive power to a large extent. So this raises a question, that is, how to train explosive power? Now let’s look at how to train explosive power.

Biceps: There are many ways to exercise the biceps. The simplest one is push-ups, which you can do according to your own physical strength. If you use equipment, there is a barbell curl: hold the barbell with both hands, palms facing inward, and bend your arms to exercise. Flat bench supine curl: Lie flat on the bench under the puller, hold the puller ring with one hand, keep your upper arm upright and motionless, and bend your forearm to practice.

Pectoralis major: The most effective way to exercise the pectoralis major is the barbell press. Lie flat on a bench, hold the barbell with both hands, and push up. Or you can use a puller to do chest pull exercises. Hold the puller rings with both hands, and pull downward with force from the horizontal direction. This method can exercise the biceps at the same time.

Trapezius muscle: The exercise for the trapezius muscle is relatively simple, which is pull-ups. You can make appropriate adjustments based on your own situation, such as different widths of your hands and different levels of difficulty, or you can use a puller to exercise.

Deltoid muscle: The simplest and most economical fitness equipment for deltoid muscle training is lateral raise or straight pull with dumbbells. First, choose two dumbbells of appropriate size, hold the dumbbells vertically with your arms, and then raise them horizontally along both sides, 15 per set, 3 sets. For the dumbbell straight pull, lift the dumbbell across the chest so that the forearm is horizontal. Similarly, do 15 reps per set and 3 sets of straight pulls. If you are in a gym or have the conditions, the exercise methods include: lateral raise with a puller (one or two hands) and straight pull with a Smith machine (one or two hands).

However, in addition to the training methods mentioned above, there are many other ways to train explosive power. These training methods require some auxiliary equipment and methods, so for ordinary people like us, they are not very necessary. Of course, in our daily life we ​​don’t really need strong explosive power, so how to exercise explosive power is just a relatively useless method.