In terms of practice methods, repeated practice with few times and multiple groups of high quality and high intensity is an excellent way to improve explosive power.
Here are some examples to illustrate:
1, fist push-ups:
The usual push-ups are carried out by pressing two palms on the ground. Here, the practitioner is required to turn his palm into a fist, clench his fist, form a push-up posture and move on the ground. The distance between the two fists is about 70 cm, and the eyes of the two fists are facing forward. Please keep your body straight, don't bulge your stomach and tighten your abdomen, but don't lift your ass very high. If you feel pain in your fist, put a book under it. When you get used to it, you must take it away.
Note: the above exercises don't need to be done every day, but they need to be done every other day, that is, one day of practice and one day of rest. Practice has proved that the effect of practicing high-quality movements every other day is more than twice that of practicing every day. After the sixth week of practice, we will do mixed exercises, that is, practice all the exercises at random to achieve higher quality. Hold on for three months, your arms are very strong, please don't relax, keep on holding on.
2. One-legged heel exercise:
Practitioners start from standing posture, bend one foot, squat slowly with only one foot until the bottom completely touches the heel, then stand up with this foot, and when the knee joint will complete the whole process, suddenly accelerate to stand completely straight. Practitioners may swing from side to side because of the support of one foot, so you can put any side of yourself close to the wall and gently hold the wall with the fingers of this side of your hand to keep your body stable, but you can't grasp any fasteners with your hands, otherwise the practice effect will be greatly reduced. Alternate left and right feet, and stick to four groups every day, each group completes 15 times. Also practice every other day. Some people may try their best to do it when they can't complete 15 actions. If they can only complete one set of 10 moves today, they should try to achieve 1 1 moves tomorrow. After each group of 1 1 moves is consolidated, 12 times will be played in each group. For three months, it is definitely not a problem for each group to complete 15 high-quality movements.
Note: When you can easily complete each group of 15 high-quality heel movements, you should increase the pressure on the legs. You can carry a certain mass of objects with one hand (or dumbbells or buckets, and the amount of water in the buckets can be decided by yourself). Due to the increased weight, each group may only complete a few actions. Keep practicing like this and try to sprint to 15 times. You can complete 65,438+05 one-legged heel exercises when carrying weight, and every movement is of high quality, especially the one that is about to be completed (referring to the leg).
3. Twist your body and flap forward:
Please prepare an abandoned bicycle tire (with good elasticity) or a rubber band for binding objects. Fix one end of the tire (or rubber band) and treat the other end slightly to make it easy for both hands to hold it tightly. At the beginning of the action, you grab one end of the tire with one hand, and the person is in a lunge posture, and the step distance can be larger. If your left foot is in front, grab the tire with your right hand (if your right foot is in front, grab the tire with your left hand). Well, adjust the tightness of the tire, start with the bending posture of the tire in your hand, and use the strength of arm strength and waist rotation to suddenly straighten your arm completely, and then pounce on the upper body. After you finish this action, you can do it. If you feel too relaxed when doing this action, you can appropriately increase your distance from the tire fixing point. If you can finish this action quite easily, you can add another tire or even more than two tires. Whether to add tires or not depends on whether you can complete each group 15 movements with high quality. Practice every other day, four groups a day, each group 15 times.
Note: When you take a left posture (that is, your left foot and shoulder are in front), please jump forward as far as possible and twist your waist as much as possible so that your left shoulder is far ahead of your right shoulder. In order not to relax yourself, please slow down when you resume your movements. After three months, your main force must be very powerful.