Doing push-ups is also a way to train explosive power, but many people have misunderstandings in doing push-ups. I suggest getting a fitness instructor to help you. I believe it will be much better after a while.

Step 2 jump

Jumping is very helpful for training explosive power. It is best to choose squat jump. Squat jumping may not be easy for overweight people. Take your time, it is reasonable not to exercise right away.

Step 3 hit the ball

Spike training is a good method, but you should pay special attention to it when choosing the ball. You can't choose a ball with high elasticity, but the ball should be resistant to smashing. You have to lift the ball from the top of your head and start hitting it down, repeat the training and stick to it.

4. Long jump

Standing long jump can coordinate the strength of the whole body. Although ordinary people also exercise standing long jump, they don't have the explosive power to meet the requirements. Standing long jump needs the cooperation of arms, legs and knees, which is not good and the natural effect is not good.

Step 5 jump deeply

It's best to have the guidance of a coach when practicing the main deep jump, otherwise if your movements are incorrect, you won't achieve the desired effect. The guidance of a coach can help you master the essentials quickly.

6. Strike movement

Strike sports are mainly kicking, hitting, kicking and so on. Generally, people who study martial arts often practice and have good explosive power.

Extended data:

Pay attention to the correct way of rest after exercise.

1. If you don't squat and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

2. Don't take a cold bath (or swim) when sweating. When sweating after exercise, the capillaries on the body surface expand and a lot of heat is released in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

3. Don't "omit" finishing activities. When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.

You will lose a lot of calories if you don't eat cold drinks, and it is understandable that you need to replenish them urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

5. Don't eat it right away. During exercise, the whole body blood is redistributed, which weakens gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it is easy to cause disorder and dysfunction of the digestive system of the human body, and it is easy to get sick.

6. People breathe faster when they don't smoke, and their bodies should ensure adequate oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms.

7. A sudden drop in body temperature is not advisable. If the outdoor temperature is high, you will feel hot and dry after exercise. If you go into the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make your physiological function out of balance, and easily get diseases such as colds, diarrhea, asthma, cold and pain.

8. It is not advisable to take a hot bath immediately. After physical exercise, a lot of blood in the body is distributed on the limbs and body surface. If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.

References:

Baidu Encyclopedia: Explosive Power