1, push-ups and pull-ups can be practiced properly, but they should be formal. The explosive force on the main fist is exerted by the waist, and the whole body's strength is concentrated on the fist, and then the fist erupts instantly. Effective practice is like this, (but note that this practice is very heavy). You can punch quickly by raising dumbbells with both hands. Generally, each 20 kg dumbbell punches for five minutes without rest, and the explosive force on the fist comes!

2, the explosive power of the body, when you have no power, you can suddenly burst into a force and give each other a heavy punch. The most effective way is to climb the stairs quickly. Generally, an average of 1.2 -2.0 seconds is enough for one floor.