That's a good question.

At present, the average sports crowd has only one of endurance and explosiveness.

Have little

Therefore, targeted training should be carried out.

Explosive power:? Heavy? Get up quickly and play slowly.

(Each group of training is on the verge of spitting.

1-5rm is the best training)

Interval of each group 10 ~ 20 seconds.

Endurance: small and medium weight? How many groups, how many times? Slow down, slow down.

(Bear the biggest and longest muscle stimulation.

More than 20 times per group is best.

)

It is best not to break between groups as much as possible.

But in the early stage, we should improve our cardiopulmonary ability.

Explosiveness training mainly depends on which muscle group and part you are training.

The most explosive training part is

leg

For example: elastic rope squat jump

The good effect of training backward longitudinal explosive force

And elastic rope.

Be strong when you are strong.

Weakness meets weakness.

This is a very effective feature of auxiliary training.

There are many more.

Like sitting with your legs bent.

wait for

Endurance hands should improve their cardiopulmonary ability before doing endurance strength training.

Representation training

Longmen depression of triceps brachii

Dumbbell lifting of biceps brachii

A lot will do.

Follow

The weight is small, and multiple groups are enough.

You can't train explosive power and endurance at the same time.

It is recommended to train alone during the training process.

Training explosive power is to concentrate on training explosive power.

Training endurance is to concentrate on training endurance.

As the saying goes, you can't have your cake and eat it.

Come on, Mr. Bodybuilding?